01 May CrossFit WOD, May 2, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Tue, May 2
Warm-up
Weightlifting
Snatch (7 x 1
@ 85-90 % of you 1 RM
Every 90 Seconds )
@ 85-90 % of you 1 RM
Every 90 Seconds )
Snatch Grip Deadlift (3 x 3
@ 100% of your snatch )
@ 100% of your snatch )
Metcon (Time)
21-15-9
Deadlift (275/185)
Strict Handstand Push Ups
Time Cap 12 MIn
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