09 Apr CrossFit WOD, April 10, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Mon, Apr 10
Warm-up
Weightlifting
Power Snatch (7 x 3)
Every 2 Minutes at 70% of your snatch
Metcon (Time)
12 Burpee Box Get Over (30/24)
24 Pull-ups
12 Burpee Box Get Over (30/24)
18 Chest to Bars
12 Burpee Box Get Over (30/24)
12 Bar Muscle-Ups (Or 24 Chest to Bar)
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull