13. Sep
CrossFit WOD, September 13, 2022
9-13-22
Warm-up
Snatch (4 sets as written)
Snatch Pull + Hang Snatch + Snatch 4-4-3-3-3
2 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6/10 RPE
2 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 7/10 RPE
1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 7.5/10 RPE
1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 8/10 RPE
2 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6/10 RPE
2 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 7/10 RPE
1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 7.5/10 RPE
1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 8/10 RPE
*Do one set every 2 minutes.
Scoring: Load
Metcon (Time)
California Roll
2 Sets
50 Double Unders
15 GHD SIt Ups
10 Burpee Pull Ups (to 6" above reach)
15 GHD Sit Ups
50 Double Unders
-Rest 1:1 b/t sets-
2 Sets
50 Double Unders
15 GHD SIt Ups
10 Burpee Pull Ups (to 6" above reach)
15 GHD Sit Ups
50 Double Unders
-Rest 1:1 b/t sets-
Scoring: Time
Time Cap each set: 8 minutes
Accessory Work
Snatch Pull 5×3
5 Snatch Pulls @ 90% 1 RM Snatch
5 Snatch Pulls @ 90% 1 RM Snatch
5 Snatch Pulls @ 90% 1 RM Snatch
5 Snatch Pulls @ 90% 1 RM Snatch
5 Snatch Pulls @ 90% 1 RM Snatch
5 Snatch Pulls @ 90% 1 RM Snatch
Scoring: Load
Row Interval
8 Min at RPE3
-3 Min Rest-
3 Sets
2 Min at RPE7
3 Min at RPE3
*No rest between reps.
*Rest 90 Sec between sets.
6x (30 Sec RPE9, 30 Sec RPE3, 30 Sec RPE1)
*No additional rest between reps or sets.
Scoring: Meters
2. Barbell Prep
Snatch:
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