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10. May
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CrossFit WOD, May 10, 2022

5-10-22

Warm-up
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
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Hang Snatch (3-3-3-2)
Hang Power Snatch + Hang Squat Snatch 3-3-3-2
1 Pause Hang Power Snatch off the blocks (Pause for 2 seconds in the receive before standing) + 2 Hang Snatch @ 60%

1 Pause Hang Power Snatch off the blocks (Pause for 2 seconds in the receive before standing) + 2 Hang Snatch @ 65%

1 Pause Hang Power Snatch off the blocks (Pause for 2 seconds in the receive before standing) + 2 Hang Snatch @ 70%

1 Pause Hang Power Snatch off the blocks (Pause for 2 seconds in the receive before standing) + 1 Hang Snatch @ 75%

Hang Snatch (4 x 1 )
Hang Squat Snatch 4×1
1 Hang Snatch @ 80%
1 Hang Snatch @ 80%
1 Hang Snatch @ 90%
1 Hang Snatch @ 95%

Scoring: Load

Metcon (Time)
Man in Black
100 Double Unders – 200 SU
25 Strict Handstand Push Ups- HSPU- zpress
100 Double Unders -200 SU
25 Strict Handstand Push Ups- HSPU – z press
100 Double Unders -200 SU

Scoring: Time

TARGET SCORE
Target Time: sub 8 minutes

Time Cap: 15 minutes

Accessory Work
Mayhem Gymnastics [MG] Pistol Squat Cycle [OPTIONAL] Base percentage off of numbers from week one:

35% of your max 2 minute Pistol Squat
15 Box Jumps 30/24
–rest 30 seconds —

30% of your max 2 minute Pistol Squat
25 Box Jumps 30/24
–rest 60 seconds —

20% of your max 2 minute Pistol Squat
30 Box Jumps 30/24

*If you did Toe-Assist Pistols or Pistols to Box you will do the same thing throughout the cycle.

Scoring: Checkbox