CrossFit WOD, April 7, 2022

CrossFit WOD, April 7, 2022

Thursday

Warm-up
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 Times through
* Athletes should focus on footwork and finishing their pull

Weightlifting
Snatch (Weight)
3 Squat Snatch x sets @70% of 1RM Snatch

Every 90 Sec

Overhead Squat (Weight)
3 Overhead Squats x 3 sets @70-80% of 1RM Snatch

Every 90 Seconds
Out of the Rack

Metcon
Metcon (3 Rounds for reps)
3 sets
100 Double Under
25 GHDs (OR 25 V-Ups)
15 Sandball Ball Slams (40/20) (OR 15 Kettlebell Swings (70/53))
– Complete a set every 7 minutes-