CrossFit WOD, July 18, 2022
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
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
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
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
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