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03. May
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CrossFit WOD, May 3, 2022

5-3-22

Warm-up
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement

2. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position

3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Snatch (3 x 3 )
Hang Muscle Snatch + Snatch Drop 3×3
12:00-25:00

3 Hang Muscle Snatch + 3 Snatch Drop @ 60%
3 Hang Muscle Snatch + 3 Snatch Drop @ 60%
3 Hang Muscle Snatch + 3 Snatch Drop @ 60%

Scoring: Load

Metcon (Time)
8-12 minutes moving through:
300m Row OR Ski (moderate)
10 hanging scap retractions, 5 kip to swing
5 box step ups, 5 box jumps with step down

then
Fist of Khonshu
40:00-60:00

2 Sets (1 set every 8 minutes)
25 Box Jumps (30"/24")(24/20) box step ups
50 Toes to Bar or K2E

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time each set: sub 5 minutes

Time Cap each set: 6 minutes

Accessory Work
500m Row Week 5 Workout 1 [OPTIONAL] Warm-Up:
7 Sets
10 Sec Sprint at Max Effort
50 Sec Easy Pace
*Full recovery between sets.

Main Workout:
350m at 85%,
-Rest 1 Min-
350m at 88%,
-Rest 1 Min-
300m at 91%,

Details: The 10-second intervals should be completed with maximal force at 30 strokes per minute. Adjust damper as necessary to hit the targeted 30SPM.