17. May
CrossFit WOD, May 17, 2022
5-17-22
Warm-up
Snatch (3 sets of complex)
Pause Snatch Pull + Snatch 3×2
12:00-25:00
12:00-25:00
1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 85%
1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 85+%
1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 85+%
Scoring: Load
Metcon (AMRAP – Rounds and Reps)
Deborah
1-2 Sets:
1:00 Row
5 Single Arm Dumbbell Overhead Squat R/L (Light-Moderate)
10 Hanging Scap Retraction
10 Kip to Swing
20 Alt. Leg V-Up
-Then-
Warm-Up to Dumbbell Overhead Squat weight.
1:00 Row
5 Single Arm Dumbbell Overhead Squat R/L (Light-Moderate)
10 Hanging Scap Retraction
10 Kip to Swing
20 Alt. Leg V-Up
-Then-
Warm-Up to Dumbbell Overhead Squat weight.
Deborah
43:00-55:00
AMRAP 12 Minutes
10 right-arm dumbbell overhead squats (50/35)
5 bar muscle-ups/ jumping BMU/ pull up/dips
10 left-arm dumbbell overhead squats (50/35)
15 toes-to-bars or K2E
Scoring: Rounds + Reps
Athletes Notes
TARGET SCORE
Target Rounds: 6+
Minimum Rounds before scaling: 4
0:00-10:00
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.
Overhead squat,
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch.
Drop Snatch, feet jumping position to landing, no drive,
Snatch balance,
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch