CrossFit WOD, December 7, 2022

CrossFit WOD, December 7, 2022

CrossFit – Wed, Dec 7

Warm Up

Burgener Warm Up (10-15 mins) (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

Weightlifting
Snatch Deadlift + Snatch (3 Snatch Deadlift + 2 Power Snatch x 5 sets

* Work up to a comfortable heavy *)

Metcon (Time)

1000/850m Row
75 Wall Balls (20/14)
25 Burpee Pull-ups

Time Cap 15 minutes