CrossFit WOD, August 8, 2022
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
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
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
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
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