Warmup:

30’ High Knees

30’ Butt Kickers

30’ Side Shuffle

30’ Inchworm

30-second downward dog

Burgener Warmup: Videos courtesy of the CrossFit weightlifting Seminar Staff.   Two angles of Sage Mertz hitting the Burgener W/U.  Perform 3 reps at each position..

WOD:

AMRAP 3:

200M Run

15 Burpees

Max Power Snatch (75/55)

rest 3 minutes

AMRAP 3:

150m Run

12 Burpees

Max Power Snatch (95/65)

rest 3 minutes

AMRAP 3:

100M Run

9 Burpees

Max Power Snatch (115/80)

rest 3 minutes

AMRAP 3:

50M Run

6 Burpees

Max Power Snatch (135/95)

I love WODs like this!  As the weight goes up, the cardio and gymnastics pieces goes down.  Goal is to try to match or better the number of Power Snatches each round.

 

 

Scaling Options:

Run -> 250/175/125/75M Rows, respectively -> 1min/45sec/30sec/15sec cardio, respectively

Bar weight -> as needed, as long as there are 3 weight jumps in the WOD.  Last set should be around 70-70% of Power Snatch 1RM

 

Cool Down:

Banded overhead Stretch – 2 Min per side

 

Cobra hold – 1 Min per side