Katie, after a hard day at the Oregon Games!
Warmup (see board)
Burgener Warm up together
The sequence is as follows, always in this order: in CF journal
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch
Skill work: Power Clean 5×3
WOD: ” Karen” 150 wall balls
20# to 10′ target for guys
14# ball to 9′ target for girls
scaling options:
8# ball, 8.5′ target-150 reps
5 or 7# db thrusters-150 reps
bw thruster movement- 150 reps ( get your arms up in the air with every rep)
i will be getting some of my ideas for the wod from crossfit atm, and will be categorizing them under crossfit atm in order to give them credit. but i am also going to try my hand at programming my own wods….we’ll see how it goes.
