CrossFit WOD, August 16, 2022
12:00-22:00
2 High Hang Snatch @ 60% 1 RM Snatch
2 High Hang Snatch@ 65% 1 RM Snatch
2 High Hang Snatch @ 70% 1 RM Snatch
2 High Hang Snatch @ 70% 1 RM Snatch
2 High Hang Snatch @ 70% 1 RM Snatch
Scoring: Load
1:00 Echo Bike
10 Box Jump w/Step Down (24/20)
10 Inchworm w/Push Up
5 Burpee
Maverick and Goose
38:00-58:00
2 Sets (1 set every 10 minutes)
12/10 Calorie Echo Bike
12 Burpee Box Jump Overs (30/24)
12/10 Calorie Echo Bike
9 Burpee Box Jump Overs (30/24)
12/10 Calorie Echo Bike
6 Burpee Box Jump Overs (30/24)
*Sub 15/12 Calorie Assault Bike,
Scoring: Time
3 Snatch Push Press + 1 OHS @ 65% 1 RM Snatch
3 Snatch Push Press + 1 OHS @ 65% 1 RM Snatch
3 Snatch Push Press + 1 OHS@ 70% 1 RM Snatch
3 Snatch Push Press + 1 OHS @ 70% 1 RM Snatch
Scoring: Load
4 Position Pause Snatch Deadlift 3×2
2 Four Position Pause Snatch Deadlift @ 65% 1 RM Snatch
2 Four Position Pause Snatch Deadlift @ 70% 1 RM Snatch
2 Four Position Pause Snatch Deadlift @ 70% 1 RM Snatch
*Pause @ 1" off the floor, below the knee, above the knee and mid-thigh
Scoring: Load
2. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps all from the POWER 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"