ATTENTION: Due to manning issues, the Combat PT Tent will be closed 28June-6July. Please plan accordingly.

 

Warmup:

400M Jog

10 Squat2Stands

10 One-leg RDL to Kick

Duck Walk 30’

Inchworm 30’

Burgener Warmup (Videos courtesy of CrossFit Weightlifting Seminar).  Two angles of Sage Mertz hitting the Burgener W/U.  Perform 3 reps at each position.

 

WOD:

For Time:

 

21-15-9:

Power Snatch (95/65)

200M Run

 Immediately into…

15-12-9:

Overhead Squats (95/65)

200m Run

 Immediately into…

12-9-6:

Squat Snatch (95/65)

200M Run

The way this one will work is, start with 21 Power Snatches, complete a 200M run, complete 15 Power Snatches, then a 200M run, then 9 Power Snatches, followed by a 200M run.  Immediately after that last run, begin 15 Overhead Squats, then a 200M run, etc.…  This pattern continues all the way to the last set of Squat Snatches and a 200M run

 

Scaling Options:

Bar weight -> 75/55-> as needed

 

Run -> 250M Row or 1 Min of cardio

 

Cool Down:

Oly Wall Sit – 2 Min

Video courtesy of Paradiso CrossFit.  Oly Wall Sit

 

Childs Pose – 2 Min