22. Februar 2020
Feb
22
Team WOD – 20200222
Warm-up
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Strength
Power Snatch (Find your „touch and go“ 5RM)
Workout
Metcon (Time)
In teams of 2 for time:
1 Mile Run (1600 M in sets of 200’s)
50 DB C&J
100/80 Cal Row
100 Alt DB snatch
1000m Row (alt every 250)
50 DB Box Step Overs M/F
1 Mile Run (1600 M in sets of 400’s)
1 Mile Run (1600 M in sets of 200’s)
50 DB C&J
100/80 Cal Row
100 Alt DB snatch
1000m Row (alt every 250)
50 DB Box Step Overs M/F
1 Mile Run (1600 M in sets of 400’s)
Dumbbells @15/22.5kg
Box @24"
Box @24"
Emanuel