31. Jul
CrossFit WOD, July 31, 2023
CrossFit – Mon, Jul 31
Warm up
<p>Banded 7’s and Hip Halo</p><p>A) <a target="_blank" href="https://www.youtube.com/watch?v=-ox6lqEY6FI&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=7&ab_channel=MayhemAthlete">Burgener Warm up Snatch</a> – 5 reps at each position</p><ol><li>Down and up</li><li>Elbows high and outside</li><li>Muscle snatch</li><li>Snatch land</li><li>Snatch drop</li></ol><p>B) <a target="_blank" href="https://www.youtube.com/watch?v=ub0HX7JMQJY&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=14&ab_channel=MayhemAthlete">Skill Transfer Exercises Snatch</a> – 3-5 reps of each movement</p><ol><li>Snatch grip push press</li><li>Overhead squat</li><li>Heaving Snatch Balance</li><li>Drop Snatch</li><li>Snatch balance</li></ol><p>3) <a target="_blank" href="https://www.youtube.com/watch?v=jtoDGkvw7ss">3x High Hang Snatch + 3x Hang Snatch + 3x Snatch</a></p>
Snatch (Every :90 x 8 Sets Squat Snatch:
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE)
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE)
<p>Its tempting but stay within the RPE and continue to work on speed/form/technique</p>
Accessory Work
<p>6 Sets<br />200m at RPE8<br />100m at RPE3-4<br />*No rest between reps or sets.<br /><br />-Rest 4 Min-<br /><br />300m at RPE6, No Rest<br />300m at RPE7, 2 Min Rest<br />200m at RPE7, No Rest<br />200m at RPE8, 1 Min Rest<br />100m at RPE9, No Rest<br />100m Sprint<br />Total: 3000m<br /> </p>
Megatron (Time)
<p>For Time:<br />50 Chest to bar pull ups<br />50 Toes to bar<br />*every time you break complete 100ft Dumbbell Overhead Walking Lunge (50/35)</p>
<p>**If you are breaking more than four times on chest to bar and/or toes to bar, scale down to 50ft on the lunges<br />***The transition from Chest to Bar to Toes to bar does NOT count as a "break" -(i.e. if you drop on the last pull up before the 1st toes to bar you do NOT need to do lunges)</p><p>Target Time: sub 10 minutes</p><p>Time Cap: 15 minutes</p>
Accessory Work
<p>3 Sets<br />10 Seated Good Mornings<br />10 Sumo Stance Double Kettlebell Deadlift<br />10 Superman with 3 second hold at the top of each rep<br />:45 Hollow Hold + 25 Abmat Sit Up</p>