Workout of the Day

CrossFit WOD, May 24, 2022


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. 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

Snatch (3 sets of complex)
Snatch High Pull + Power Snatch 3×2

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)


5 sets
15/12 Calorie Echo Bike
-Rest :45-
15/12 Calorie Row
-Rest :45-

Scoring: Time

Athletes Notes

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