Workout of the Day

CrossFit WOD, June 13, 2022

6-13-22

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

2. Snatch Warm-Up
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

Snatch (5 x 1 )
Snatch Technique Work 5×1
13:00-25:00

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 @ 70/10 RPE snatch

*this day is meant to be geared towards ironing out any technical issues you’ve been wanting to work on! Don’t worry about the loading. Focus in on perfect mechanics, speed and consistency.

Scoring: Load

Metcon (AMRAP – Rounds)
1-2 Sets
1:00 row
10 Front Squat (45/35)
10 Hanging Scap Retraction
10 Kip to Swing
5 Box Dip
20 Step Back Lunge

then

15 Ring Muscle Ups or 15 ring pull ups and box dips
15 Front Squats (135/95) (95/65)
25’ Front Rack Lunge (135/95) (95/65)
9 Bar Muscle Ups or 9 pull ups and box dips
9 Shoulder to overhead (135/95) (95/65)
25’ Overhead Lunge (135/95) (95/65)

Scoring: Time

Time Cap: 12 minutes

Accessory Work
5k Run Program Week 2 Day 1 (OPTIONAL)
1000m at Moderate Pace, 3 Min Rest
2000m at Easy Pace, 2 Min Rest
1000m at Moderate Pace, 3 Min Rest

4 Sets:
100m Controlled Sprints
100m Walk in 1 Min
Total: 4400m + 400m (Walk)"

Scoring: Time