03 Apr CrossFit WOD, April 4, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Tue, Apr 4
Warm-up
Weightlifting
Snatch (5 x 3)
3 Squat Snatch x 5sets @65-75% of 1RM Snatch
* Rest 90 seconds between sets *
Snatch Grip Deadlift (3 x 3)
3 Snatch Grip Deadlifts x 3 sets @90% of 1RM Snatch
* Rest 60-90 seconds between sets *
Metcon (Time)
3 Rounds
30 Dumbbell Front Squats (35s/25s)
20 Toes to Bar
10 Burpees over Dumbbell
16 Min cap
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