CrossFit WOD, August 1, 2022
12:00-22:00
2 Hang Squat Snatch @ 6/10 RPE Snatch
2 Hang Squat Snatch @ 6/10 RPE Snatch
1 Hang Squat Snatch @ 7/10 RPE Snatch
1 Hang Squat Snatch @ 7/10 RPE Snatch
1 Hang Squat Snatch @ 8/10 RPE Snatch
1 Hang Squat Snatch @ 8/10 RPE Snatch
Scoring: Load
:40 Row (moderate)
:40 Bike (moderate)
8 Thrusters (empty bar)
4 inchworms, 2 spiderman stretch (each side), 4 half bottom burpees
10 Hanging Scap Retraction, 6 Kip to Swing, 2 strict pull ups
Madison, Wisconsin
39:00-48:00
21-15-9
Thrusters (95/65)
Bar Facing Burpees
Chest to Bar Pull Ups
Scoring: Time
TARGET SCORE
Target Time: sub 5 minutes
Time Cap: 7 minutes
50:00-60:00
3 Sets
12 Double Kettlebell Front Rack Lateral Step Ups (6/leg)
7-10 Weighted Chin Ups (moderate)
2 Snatch Grip Push Press + 1 Overhead Squat @ 7.5/10 RPE Snatch
1 Slow Motion Snatch + 3 Snatch Drop @ Empty Barbell
-Rest as needed-
2 Snatch Grip Push Press + 1 Overhead Squat @ 8/10 RPE Snatch
1 Slow Motion Snatch + 3 Snatch Drop @ Empty Barbell
-Rest as needed-
2 Snatch Grip Push Press + 1 Overhead Squat @ 8/10 RPE Snatch
1 Slow Motion Snatch + 3 Snatch Drop @ Empty Barbell
-Rest as needed-
1 Snatch Grip Push Press + 1 Overhead Squat @ 9/10 RPE Snatch
1 Slow Motion Snatch + 3 Snatch Drop @ Empty Barbell
-Rest as needed-
1 Snatch Grip Push Press + 1 Overhead Squat @ 9/10 RPE Snatch
1 Slow Motion Snatch + 3 Snatch Drop @ Empty Barbell
Back Squat 5×2
2 Back Squat @ 8.5/10 RPE Back Squat
2 Back Squat @ 8.5/10 RPE Back Squat
2 Back Squat @ 8.5/10 RPE Back Squat
2 Back Squat@ 8.5/10 RPE Back Squat
2 Back Squat @ 8.5/10 RPE Back Squat
Scoring: Load
Warm-Up
2x (4 Min at Easy Pace, 60 Sec Rest)
4x (2 Min at Easy/Moderate Pace, 60 Sec Rest)
6x (1 Min at Moderate Pace, 60 Sec Rest)
Total: 22 Min
-Rest 3 Min-
Main Workout
5 Sets
200m Controlled Sprint
100m Easy Jog
100m Sprint
*Rest 4 Min between sets.
Total: 2000m
RPE Based Option:
Warm-Up
2x (4 Min at RPE3, 60 Sec Rest)
4x (2 Min at RPE5-6, 60 Sec Rest)
6x (1 Min at RPE7-8, 60 Sec Rest)
Total: 22 Min
-Rest 3 Min-
Main Workout
5 Sets
200m at RPE7-8
100m at RPE3
100m at RPE10
*Rest 4 Min between sets.
Total: 2000m
Scoring: Time
2. Barbell Prep
Snatch:
A) Burgener Warm up Snatch – 3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
Snatch drop – "FOOT WORK"
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
Snatch grip push press. Feet jumping position "OVERHEAD STRENGTH"
Overhead squat, "CORE STRENGTH"
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
Snatch balance, "FOOT AND ARM SPEED"
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch