15 May CrossFit WOD, May 16, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Tue, May 16
Warm-up
Squat Snatch (Weight)
10 Sets of 1 Squat Snatch @75% of 1RM Snatch
* Complete 1 rep every minute for 10 minutes *
Metcon (AMRAP – Rounds and Reps)
12:00 Amrap
8 Single Arm Dumbbell Snatches (50/35) (Right Arm)
8 Single Arm Overhead Walking Lunge Steps (50/35) (Right Arm)
8 Single Arm Dumbbell Snatches (50/35) (Left Arm)
8 Single Arm Overhead Walking Lunge Steps (50/35) (Left Arm)
50 Double Unders (Or 25 Crossovers)
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