22 May CrossFit WOD, May 23, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Tue, May 23
Warm-up
Weightlifting
Snatch (1 x 1)
Take 20 Minutes and build to a heavy single
Metcon (Time)
30/24 Calorie Row
30 Burpees
30/24 Calorie Row
24 Burpee Box Jump Overs (24/20)
30/24 Calorie Row
18 Burpee Box Get Overs (30/24)
16 Min Cap
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