Crossover – Sat, Jun 8

Birdneck – Crossover

Metcon (Time)

400 run

20 TTB

20 WBS

40/30 cal bike

20 hang power cleans 75/55 (rx+=95/65)

20 shoulder to overhead

40/30 cal row

20 KBS 53/35

20 burpees

Daily WOD – Sat, Jun 8

Birdneck – Daily WOD

View Public Whiteboard

Metcon (Weight)

9:00-9:20 work to a heavy complex of:

1 hang power clean (with 2 second pause in the catch) +

1 split jerk (with 2 second pause in the catch) +

1 regular split jerk (pause is optional)
FOCUS: Notice where you are in the clean catch. Should be completely in balance, in about a 6 inch dip, flat footed, elbows forward, bar on shoulders close to throat, knees out not in.

Snatch catch= In perfect balance, 6+ inch dip, front shin vertical (up/down) and flat footed, back leg bent, heel turned slightly out.

*** Thats a lot but if you have an issue with any of them, then focus on that one thing!

Metcon (No Measure)

Teams of 3;

Each person complete 4 rounds of:

10 TTB (rx+=12) (pro=15) (pull overs count as 1 TTB then finish the rest as TTB)

25 bear crawl (25 ft hand stand walk)

1 rope climb (rafters / legless)

800 meters all athletes staying together:

1 athlete sand bag bear hug backwards walk

1 athlete double db farmers carry forward 35/25 (50/35) DB or KB

1 athlete walking

EACH PERSON COMPLETE 5 ROUNDS OF:

1 SNATCH

2 CLEANS

3 JERKS

4 FRONT SQUATS

5 BAR PUSH UPS

*** BARBELL AT APPROX 90% OF YOUR 1 REP MAX SNATCH