Wednesday Wowzers

 In Crossfit


CrossFit Cirencester – Family WOD

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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

Snatch (5×3 with perfect form)

Games

Metcon (Time)

Children (8 min. time cap)

Complete for time 1 hang power clean, 1 air squat, 1 burpee, then 2 hang power clean, 2 air squats, 2 burpees …

Increase each round by one rep until all kids reach 10 hang power clean, 10 air squats, and 10 burpees or until 8 min. has passed

Teens – 10 min. AMRAP

2 cleans, 2 front squats, 2 burpees, then 4 cleans, 4 front squats, 4 burpees…

Increase each round by 2 reps until the 10 min. AMRAP is finished

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