24. May
CrossFit WOD, May 24, 2022
5-24-22
Warm-up
Snatch (3 sets of complex)
Snatch High Pull + Power Snatch 3×2
12:00-25:00
12:00-25:00
1 Snatch High Pull + 1 Power Snatch @ 75% 1 RM Power Snatch
1 Snatch High Pull + 1 Power Snatch @ 80%
1 Snatch High Pull + 1 Power Snatch @ 85%
Scoring: Load
Metcon (Time)
Haley
Haley
38:00-60:00
38:00-60:00
5 sets
15/12 Calorie Echo Bike
-Rest :45-
15/12 Calorie Row
-Rest :45-
Scoring: Time
Athletes Notes
TARGET SCORE
Score it TOTAL TIME, including all rest times (6 minutes and 45 seconds of rest). Simply start the clock when you stop and look up at the time after the final set of calories on the ski!
Target Time: sub 17 minutes
Time Cap: 22 minutes
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