20 Jul CrossFit WOD, July 21, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Fri, Jul 21
Warm-up
Metcon (Time)
50-40-30-20-10
Double Unders
5-4-3-2-1
Snatch (165/110)
Auxillary Work
Standing Alternating DB Curl + Single DB Double Head Curl
4 sets: 8 reps (of each)
grasp a moderate weight dumbbell in each hand. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep. When finished with alternating reps, immediately grasp ONE dumbbell of a slightly heavier weight by each head and perform the remaining curls with both arms working at the same time.
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
3 sets:
10 Double Unders
2 Power Snatch (build in weight)