26 Mar CrossFit WOD, March 27, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Mon, Mar 27
Warm-up
Weightlifting
Snatch (1 x 1)
Heavy Single Snatch
– Heavy Single (10-12 minutes)
Metcon (AMRAP – Rounds and Reps)
14:00 AMRAP
4 Burpees to 12-inch target
6 Alternating Dumbbell Snatch (70/50)
8 Wall Balls (20/14)
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