07. Jun
CrossFit WOD, June 7, 2022
6-7-22
Warm-up
Power Snatch (4 sets of complex)
Power Snatch + Snatch 3-2-2-2
12:00-25:00
12:00-25:00
2 Power Snatch + 1 Snatch @ 80%
1 Power Snatch + 1 Snatch @ 90%
1 Power Snatch + 1 Snatch @ 95%
1 Power Snatch + 1 Snatch 100%
Metcon (Time)
chandler bing
Chandler Bing
42:00-60:00
42:00-60:00
40-32 echo bike Bike (32-22)
42-30-18 (30-20-10)
Wall Balls (20/14)
Toes to Bar
40-32 Calorie echo Bike (32-22)
*Sub 50-40 Calorie assault Bike (40-32)
Scoring: Time
TARGET SCORE
Target Time: sub 12 minutes
Time Cap: 18 minutes
1. Banded 7s – perform 7 reps of each movement
2. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position
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