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11. Apr
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CrossFit WOD, April 11, 2023

CrossFit – Tue, Apr 11

Warm up
<p>Hip Halo/Banded 7’s</p><p><a target="_blank" href="https://www.youtube.com/watch?v=-ox6lqEY6FI&amp;list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&amp;index=7&amp;ab_channel=MayhemAthlete">Burgener Warm up Snatch</a>- 3-5 reps at each position</p><p>then:</p><ol><li>Snatch grip push press. Feet jumping position</li><li>Overhead squat</li><li>Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch.</li><li>Drop Snatch, feet jumping position to landing, no drive,</li><li>Snatch balance</li></ol><p>then:</p><p><a target="_blank" href="https://www.youtube.com/watch?v=jtoDGkvw7ss">3x High Hang Snatch + 3x Hang Snatch + 3x Snatch</a></p><p>Then before workout: 2 sets:<br />200m Ski Or Row (moderate)<br />25 Single Unders<br />10 Step Back Lunge<br />10 Alt. Leg V-Up</p>
Power Snatch (3 Pause High Hang Pw Snatch
2 Pause High Hang Pw Snatch
1 Pause High Hang Pw Snatch
60/65/70% of 1RM snatch
3 Pause High Hang Pw Snatch
2 Pause High Hang Pw Snatch
1 Pause High Hang Pw Snatch
65/70/73%
1 Pause High Hang Pw Snatch x 2
73%)
<p>*Pause for 2 seconds in the receive position before standing.</p>
Dr Bruce Bannon (Time)
<p>100-75-50<br />Double Unders<br />150’-100’-50’<br />Single Arm Overhead Dumbbell Lunge (50/35)<br />*25 GHD Sit Ups after each set</p><p> </p><p>Option 2</p><p>200-150-100<br />Single Unders<br />150’-100’-50’<br />Single Arm Overhead Dumbbell Lunge (35/25)<br />*25 abmat Sit Ups after each set</p>

<p>Target Time:sub 11 minutes</p><p>Time Cap:16 minutes</p>

Accessory work
<p>3 Sets<br />5 Ring Dips with 3 second pause at the top of each repetition.<br />1 Minute Weighted Forearm Plank<br />:30-:45 Nose to Wall Hand Stand Hold (these are to help strengthen our jerk overhead positioning. So pretend like you have a 400# barbell overhead!)</p>