Wild Wednesdays

CrossFit Blaze – CrossFit

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Warm-up

Heroic Warmup (No Measure)

2 rounds

10 Jumping Jacks

10 Push-ups

10 Flap Jacks

10 Groiners

10 Air Squats

10 Frog Jumps

10 Sit-ups

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

Strength

Clean and Jerk (8 min EMOM x 2 reps )

WOD

Metcon (AMRAP – Rounds and Reps)

How many rounds can you do in 13 minutes of:

Rx

9 Handstand Push-ups (25’s+ABMAT; 15’s+ABMAT; 1st round strict)

15 Swings (35/25)

21 Double Unders

Rx+

9 Handstand Push-ups (45’s+ABMAT/25’s+ABMAT; first round strict)

15 Swings (55/35 or more)

50 Double Unders

Finisher

Tabata Plitt Abs Part 1 (AMRAP – Reps)

2 Rounds

1:00 – Anchored Sit-ups

1:00 – Russian Twist (body weight)

1:00 – Planks

1:00 – Bicycles

Rest 2min