Doubles & Oly

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CrossFit Cirencester – Family WOD

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Warm-up

1 Minute Each:

Shuttle Run

Plank

Duck Walk

Inch Worm

Super Slow Squats

Toes to rings

Burgener Warm-up (No Measure)

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

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

Weightlifting

Squat snatch practice with PVC. Progress to training bars if the PVC practice looks good.

Metcon (Time)

Teens Doubles and Oly (CrossFit Games 2018) For time:

50 double-unders or 100 singles

5 squat snatches

50 double-unders or 100 singles

4 squat snatches

50 double-unders or 100 singles

3 squat snatches

50 double-unders or 100 singles

2 squat snatches

*Add weight to the snatch each round if capable. Use the PVC for the WOD if form needs work.

Kids 8-10 For time:

30 single-unders

5 PVC squat snatches

30 single-unders

4 PVC squat snatches

30 single-unders

3 PVC squat snatches

30 single-unders

2 PVC squat snatches

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