Posted by IN

Killer Croc

6 October 2016


CrossFit 70 – Wentzville – CrossFit

Warm-up

70 – Warm Up (No Measure)

Row or Jump Rope

**** 2x****

10 overhead squats

5 walk outs

10 push ups

10 second Sampson stretch each leg

5 Ring Dips or Box Dips

5 Pull Ups

Couch Stretch

BURGENER WARMUP (No Measure)

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

Weightlifting

Snatch (Snatch 20-25min to work to Heavy)

This is working to a heavy single. It doesn’t have to be a PR. Focus on FORM not weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

5 Kb Swings 53/35

4 WallBalls

3 Burpees