Workout of the Day

CrossFit WOD, June 4, 2022


1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets:
1:00 Ski (OR Cardio)
10 Kip to Swing
:30 Handstand Hold

3. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position

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

Build to Snatch weight.

4. Workout Prep
1 Set (at workout pace):
2 Power Snatches (at workout weight)
2 Bar Muscle Ups
2 Strict Handstand Push Ups

Metcon (Time)
2 Rounds
10 Power Snatches (135/95)
10 Bar Muscle Ups
10 Strict Handstand Push Ups
-rest 90 seconds-
10 Power Clean and Jerks (135/95)
5/4 Rope Climbs
50’ Handstand Walk
-rest 3 minutes-
Metcon (Time)

For Quality:

2-3 Rounds
15 Weighted GHD situps to parallel
10 Dip Support Leg Raise
10 Ab Wheels
15 Seated Oblique twists w/ med ball (each side)
30 yd Isolateral DB Farmers Carry (each side)

*Rest 2:00 b/t sets

Scoring: Time