Workout of the Day

CrossFit WOD, May 31, 2022

5-31-22

Warm-up
1. Banded 7s – perform 7 reps of each movement

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

Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
Snatch drop – "FOOT WORK"
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 (8 sets of complex )
Hang Snatch Pull + Snatch
12:00-25:00

2 Hang Snatch Pull + 1 Snatch @ 65% 1 RM Snatch
then 70-75-80-85-90-95-100

Scoring: Load

Metcon (Calories)
FREEDOM

Mayhem Freedom

3 Sets
AMRAP 5 Minutes
10-15-20-25…
Cal Machine (Athlete Choice)
20-30-40-50…
Double Under
5-10-15-20…
Burpee
-Rest 3:00 between sets-

Scoring: Calories