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18. Jul
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CrossFit WOD, July 18, 2022

7-18-22

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

2. Movement 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

3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Snatch (5×3)
Hang Pause Snatch
12:00-23:00

3 Hang Pause Snatch @ 6.5/10 RPE Snatch
3 Hang Pause Snatch @ 6.5/10 RPE Snatch
3 Hang Pause Snatch @ 7/10 RPE Snatch
3 Hang Pause Snatch @ 7/10 RPE Snatch
3 Hang Pause Snatch @ 7/10 RPE Snatch

** Pause for 2 seconds in the receive.

Scoring: Load

Metcon (Time)
The Dance
40:00-55:00

12-9-6-3
Squat Snatch (135/95)
24-18-12-6
Bar Facing Burpees

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time: 7-10 minutes

Time Cap: 15 minutes

Accessory Work
5k Run Program Week 7 Day 1 (OPTIONAL)
2x 200m at Fast Pace
400m at Mod Pace
2x 300m at Mod/Fast Pace
400m at Mod Pace
2x 200m at Fast Pace
*Rest 60 Sec between all reps.
Total: 2200m

RPE Based Option:
2x 200m at RPE8
400m at RPE6
2x 300m at RPE8
400m at RPE6
2x 200m at RPE8
*Rest 60 Sec between all reps.
Total: 2200m

Scoring: Time

Accessory Work
Snatch Grip Push Press + OHS & Slow MOTION Squat Snatch (perform a snatch in slow motion):
3 Snatch Grip Push Press + 3 OHS @ 6.5/10 RPE Snatch
3 Slow Snatch (empty barbell)
-Rest as needed-
3 Snatch Grip Push Press + 2 OHS @ 7/10 RPE Snatch
3 Slow Snatch (empty barbell)
-Rest as needed-
3 Snatch Grip Push Press + 2 OHS @ 7.5/10 RPE Snatch
3 Slow Snatch (empty barbell)
-Rest as needed-
3 Snatch Grip Push Press + 1 OHS @ 8/10 RPE Snatch
3 Slow Snatch (empty barbell)
-Rest as needed-
3 Snatch Grip Push Press + 1 OHS @ 8.5/10 RPE Snatch
3 Slow Snatch (empty barbell)

Elevated Heel Back Squat 3×3
3 Tempo Heel Elevated Back Squat @ 6/10 RPE
3 Tempo Heel Elevated Back Squat @ 6.5/10 RPE
3 Tempo Heel Elevated Back Squat @ 6.5/10 RPE

**3 seconds down, 2 second pause in bottom.

Scoring: Load

Back Squat 4×3
3 Back Squat @ 7/10 RPE Back Squat
3 Back Squat @ 7/10 RPE Back Squat
3 Back Squat @ 8/10 RPE Back Squat
3 Back Squat @ 8/10 RPE Back Squat

Scoring: Load

**You will need one barbell for the Sn PP + OHS, and an empty barbell for the Slow Snatch.

Scoring: Load