09 Mar CrossFit WOD, March 10, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Fri, Mar 10
Warm-up
Metcon
Every Minute (20:00)
Minute 1 – 50 Double Unders
Minute 2 – 3 Squat Snatch (135/95)
Minute 3 – 8/6 Cals on AB
Minute 4 – 15 GHD’s (Or Stick Sit Ups)
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)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
2. Workout Prep
3 sets:
10 Double Unders
2 Squat Snatch (build-in weight)
2x25ft Shuttle Run
4 GHD’s