23. May
CrossFit WOD, May 23, 2023
CrossFit – Tue, May 23
Warm up
<p>A)<a target="_blank" href="https://www.youtube.com/watch?v=-ox6lqEY6FI&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=7&ab_channel=MayhemAthlete">Burgener Warm up Snatch</a>- 3-5 reps at each position</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="https://www.youtube.com/watch?v=ub0HX7JMQJY&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=14&ab_channel=MayhemAthlete">Skill Transfer Exercises Snatch</a>- 3-5 reps of each movement</p><ol><li>Snatch grip push press</li><li>Overhead squat</li><li>Heaving Snatch Balance.</li><li>Drop Snatch</li><li>Snatch balance</li></ol><p>3)3<a target="_blank" href="https://www.youtube.com/watch?v=jtoDGkvw7ss">x High Hang Snatch + 3x Hang Snatch + 3x Snatch</a></p>
Snatch Complex (Every :90 x 5 sets:
1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch)
1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch)
Complete the following:
<p>6.5/10 RPE x 3 sets</p><p>7/10 RPE x 2 sets</p>
Oahu (4 Rounds for reps)
<p>4 Sets:<br />50ft Front Rack DumbbellWalking Lunge (2×50/35)<br />-1 shuttle run sprint-<br />100ft Kettlebell Farmer Carry (2×70/50)<br />-1 shuttle run sprint-<br />100ft Sandbag Carry (150/100)<br />-1 shuttle run sprint-<br /><br />-rest 2 minutes b/t sets-</p>
<p>*Target Time each set:sub 2 minutes</p><p>**Time Cap each set:3 minutes 30 seconds</p>
Accessory work
<p>3 Sets<br />15 4in Hand Release Deficit Push Ups<br />10 Plank Pike Ups on Rower<br />100ft Single arm KB Overhead Waiter Walks (Hold another kb in the front rack position) (switch at the 50ft mark)</p>