06. Jun
CrossFit WOD, June 6, 2023
CrossFit – Tue, Jun 6
Warm up
<p>A) Burgener Warm up Snatch</p><p>3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch</p><p>4. Movement Prep/Activation and Increasing Heart Rate</p><p>2 Sets<br />1:00 Row (moderate)<br />:10-:15 L-Sit<br />5 Banded Chin Up<br />:30 Practicing Free Handstand Hold</p>
Power Snatch (3-2-1-1)
<p>3 Power Snatch @ 7/10 RPE<br />2 Power Snatch @ 7.5/10 RPE<br />1 Power Snatch @ 8/10 RPE<br />1 Power Snatch @ 9/10 RPE</p>
Big Bird (AMRAP – Rounds and Reps)
<p>AMRAP 10 Minutes<br />5 L Pull-ups<br />25ft Handstand Walk</p>
Accessory work
<p>3 Sets<br />10 Double Kettlebell Front Rack Hold Sit Ups<br />50 ft Double Kettlebell Overhead Waiter Walk + :45 Handstand Hold</p>