11 Apr CrossFit WOD, April 12, 2022
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Weightlifting
Snatch (Weight)
4 Squat Snatch x 2 sets @80% of 1RM Snatch
Every 90 Seconds
Snatch Grip Deadlift (Weight)
4 Sets of 2 at 85% of your Snatch
Every 90 Sec
Metcon
Metcon (Time)
For Time:
100 Burpee Box Jump Overs (24/20)
100 Burpee Box Jump Overs (24/20)
Time Cap 15 Min
-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