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08. Aug
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CrossFit WOD, August 8, 2022

8-8-22

Warm-up
1. Banded 7s – perform 7 reps of each movement

2. Barbell Prep
Snatch:
A) Burgener Warm up Snatch – 3-5 reps at each position
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

Snatch (Weight)
Snatch Technique Work 5×1
12:00-22:00

1 Snatch @ 7/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch
1 Snatch @ 7/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch

Scoring: Load

Metcon (Time)
The Cat in the Hat
38:00-60:00

"Biking Daniel"
50 Pull-ups
1000m 400m Run
21 Thrusters (95/65)
2000m 800m
21 Thrusters (95/65)
1000m 400m Run
50 Pull-ups

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time: 15-17 minutes

Time Cap: 22 minutes

Accessory Work
Snatch Grip Push Press + OHS 2-2-2-2-2
1 Snatch Grip Push Press + 1 Overhead Squat @ 6/10 RPE 1 RM Snatch
1 Snatch Grip Push Press + 1 Overhead Squat @ 7/10 RPE 1 RM Snatch
1 Snatch Grip Push Press + 1 Overhead Squat @ 8/10 RPE 1 RM Snatch
1 Snatch Grip Push Press + 1 Overhead Squat @ 9/10 RPE 1 RM Snatch
1 Snatch Grip Push Press + 1 Overhead Squat @ 10/10 RPE 1 RM Snatch

Scoring: Load

Back Squat 5×1
1 Back Squat @ 8/10 RPE 1RM Back Squat
1 Back Squat @ 8/10 RPE 1RM Back Squat
1 Back Squat @ 8.5/10 RPE 1RM Back Squat
1 Back Squat @ 8.5/10 RPE 1RM Back Squat
1 Back Squat @ 8.5/10 RPE 1RM Back Squat

Accessory Finisher
3 Sets:
10 KB Single Arm Front Rack Cossack Squat (5 Each Arm)
15 Ring Rows

Scoring: Load

Scoring: Load

Accessory Work
5k Run Program Week 10 Day 1 (Open, Quarterfinals & SemiFinals)
3x (300m at Fast Pace, 100m Walk in 1 Min)
-Rest 2 Min-
3x (300m at Fast Pace, 100m Walk in 1 Min)
-Rest 2 Min-
3x (300m at Fast Pace, 100m Walk in 1 Min)

Total: 2700m + 900m (Walk)

RPE Based Option
3x (300m at RPE8, 100m at RPE1 in 1 Min)
-Rest 2 Min-
3x (300m at RPE8, 100m at RPE1 in 1 Min)
-Rest 2 Min-
3x (300m at RPE8, 100m at RPE1 in 1 Min)

Total: 2700m + 900m at RPE1

Scoring: Time