CrossFit – Thu, May 21

PVC Warm Up (Checkmark)

5 Rounds the world each direction

10 pass thru

10 ohs

10 Leg Swings each leg

10 Back squat to GM

10 front rack stretch

10 Thruster

Burgener Warm-up
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

Power Snatch (3×5 70-80%)
Randy (Time)

For Time: 75 Power Snatches, 75# / 55#

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
https://www.crossfit.com/workout/2008/02/13#/comments

Cooldown

3 pos scorpion

pancake

pigeon