Wednesday 8/23/17

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Prominent Headquarters – CrossFit

Warm-up (No Measure)

Row 400m

Mobility: Hamstrings, Shoulders, Glutes

3 rounds:

5 inch worms

5 PVC Overhead squats

12 mountain climbers

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Accessory Movement

Snatch (Power Snatch reps are not TNG)

4×2 Power Snatch @80% of 1rm

4×1 Full Snatch @87.5% of 1rm

0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00

Metcon (Weight)

8min EMOM

5 Clean and Jerks

*Reps must be TNG otherwise round doesn’t count

*Score total weight accumulated eg: 8×5= 40 40x100lbs = 4000 lbs
You have an EMOM for our WOD today. This is another workout where strategy will come to play. You must complete 5 touch and go clean and jerks EMOM for 8 mins. If one of the clean and jerks is failed in the minute, then that minute does not count to overall score. Workout is scored by total weight lifted. Eg: 8×5= 40 40x100kg = 4000 kg


Hamstring and shoulder stretch

Scaling Options

Clean and Jerk: Weight of barbell