Workout of the Day

CrossFit WOD, May 16, 2023

CrossFit – Tue, May 16

Warm up
<p>A)<a target="_blank" href=";list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&amp;index=7&amp;ab_channel=MayhemAthlete">Burgener Warm up Snatch</a>- 3-5 reps</p><ol><li>Down and up</li><li>Elbows high and outside</li><li>Muscle snatch</li><li>Snatch land</li><li>Snatch drop</li></ol><p>B)<a target="_blank" href=";list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&amp;index=14&amp;ab_channel=MayhemAthlete">Skill Transfer Exercises Snatch</a>- 3-5 reps of each movement</p><ol><li>Snatch grip push press. Feet jumping position</li><li>Overhead squat</li><li>Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch.</li><li>Drop Snatch, feet jumping position to landing, no drive</li><li>Snatch balance</li></ol><p><a target="_blank" href="">3x High Hang Snatch + 3x Hang Snatch + 3x Snatch</a></p><p>BEFORE WORKOUT<br />:30 Bike (easy to moderate)<br />5 Arm Single Dumbbell Box Step Up (5 ea)<br />10 Russian Kettlebell Swing (moderate)<br />5 No Jump Burpee</p>
Snatch Complex (5 sets of the following complex:
1 Snatch Pull + 1 Snatch + 1 Snatch Pull + 1 Snatch
5/5.5/6/6.5/6.5 of 10 RPE)
Complete the following:

<p>keep weight light enough to stay within the complex unbroken</p>
Marty McFly and Doc (5 Rounds for reps)
<p>6 sets<br />Odd Sets (1,3,5)<br />AMRAP 1:30 seconds<br />250/200m Row<br />Max Reps Dumbbell Box Step Overs (2×50/35) (24/20)<br />-Rest 30 seconds after each set-<br /><br />Even Sets (2,4,6)<br />AMRAP 1:30 seconds</p><p>12/10 cal Echo Bike<br />Max Reps Devils Press (2×50/35)<br />-Rest 30 seconds after each set-<br /> </p>

<p>1:00 cap or less on machines</p><p>Target Reps each set:6+</p>