13 Jun CrossFit WOD, June 14, 2021
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Snatch lift off to below the knee + snatch pull with 1 second pause at the top of pull + snatch: (Weight)
(1+1+1) x 4 sets @ 70-80% 1RM Snatch
*Rest 60-90 seconds between sets.*
*Rest 60-90 seconds between sets.*
Snatch Lift off (to below the knee) + Snatch (Weight)
Snatch Deadlift to below the knee + Snatch:
(1+1) x 3 sets @ 80-85% 1RM Snatch
*Rest 60-90 seconds between sets*
(1+1) x 3 sets @ 80-85% 1RM Snatch
*Rest 60-90 seconds between sets*
Workout Prep
2 sets
20 Sec. Row (Workout Pace)
5 Wall Balls (work up in weight)
20 Sec. Row (Workout Pace)
5 Wall Balls (work up in weight)
Metcon
Metcon (Time)
For Time:
21/16 Calorie Row
42 Wall Balls (20/14)
21/16 Calorie Row
36 Wall Balls (20/14)
21/16 Calorie Row
30 Wall Balls (20/14)
21/16 Calorie Row
42 Wall Balls (20/14)
21/16 Calorie Row
36 Wall Balls (20/14)
21/16 Calorie Row
30 Wall Balls (20/14)
15 Min Time Cap
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