CrossFit WOD, July 22, 2022
12:00-23:00
1 Pause Snatch Balance + 1 Snatch Balance @ 6.5/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 7/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 7.5/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 8/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 8/10 RPE
** Pause for 2 seconds in the bottom of the squat
Scoring: Load
3 rounds:
25 Toes to Bar
50’ Handstand Walk or 5 wall walks
50’ Overhead Walking lunge (135/95)
*From: July 20, 2021
Partner Throwdown Friday version:
3 rounds:
25 Synchro Toes to Bar
50’ Handstand Walk (each, at the same time) or 5 wall wals
100’ Overhead Walking lunge (135/95) (split as desired)
Scoring: Time
Athletes Notes
TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 20 minutes
2 Sets
3x (600m at Easy Pace, 30 Sec Rest)
*Rest 3 Min after each set.
400m at Max Effort (Record Score)
Total: 4000m
RPE Based Option:
2 Sets
3x (600m at RPE3-4, 30 Sec Rest)
*Rest 3 Min after each set.
400m at Max Effort (Record Score)
Total: 4000m
Scoring: Time
10 Bench Press @ 6/10 RPE
8 Bench Press @ 6.5/10 RPE
6 Bench Press @ 7/10 RPE
4 Bench Press @ 8/10 RPE
2 Bench Press @ 9/10 RPE
Scoring: Load
Barbell Front Rack Step Ups 5×10
10 Front Rack Step Up (5/leg) @ 6.5/10 RPE
10 Front Rack Step Up (5/leg) @ 7/10 RPE
10 Front Rack Step Up (5/leg) @ 7.5/10 RPE
10 Front Rack Step Up (5/leg) @ 8/10 RPE
10 Front Rack Step Up (5/leg) @ 8.5/10 RPE
*Perform 5 on the Right Leg then 5 on the Left Leg
Scoring: Load
Deadlift 10-8-6-4-2
10 Deadlift @ 6.5/10 RPE Deadlift
8 Deadlift @ 6/10 RPE Deadlift
6 Deadlift @ 7/10 RPE Deadlift
4 Deadlift @ 8/10 RPE Deadlift
2 Deadlift @ 9/10 RPE Deadlift
Scoring: Load
2. Barbell 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
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