03 Aug CrossFit WOD, August 4, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Fri, Aug 4
Warm-up
Metcon (Time)
For Time
100 Power Snatch (75/55)
*Every minute, including 0:00, complete 15 Air Squats
Auxiliary (Weight)
4 rounds:
10 Alternating Double DB Step Back Lunges (Front Rack) @ moderate weight
10 Single leg DB Romanian Deadlift (each side) @ moderate weight
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
60 Sec Plank Hold
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, 2-3 times through
* Focus on footwork and finishing the pull
2. Workout Prep
1 set:
5 Air Squats
5 Power Snatch