23 May CrossFit WOD, May 24, 2021
Posted at 20:00h
in Work out of the day
Monday
Warm-up
"Roxanne" Burpee Warm Up
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Workout Prep
Workout Prep**
2 Sets
5 Pull-Ups
5 Push-Ups
5 Sit-Ups
5 Air Squats
2 Sets
5 Pull-Ups
5 Push-Ups
5 Sit-Ups
5 Air Squats
Metcon
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
100 pullups
100 pushups
100 situps
100 air squats
Traditional "Angie" is done straight through without partitioning. If athletes would like to modify this and partition, they are allowed to
20 Min Cap
Weightlifting
Snatch (Weight)
Snatch Deadlift to Mid Thigh + High Pull (From the ground) + Snatch:
– (1+1+1) @ 65% 1RM Snatch
– (1+1+1) @ 70% 1RM Snatch
– (1+1+1) @ 75% 1RM Snatch
*Rest 2 minutes between sets *
– (1+1+1) @ 65% 1RM Snatch
– (1+1+1) @ 70% 1RM Snatch
– (1+1+1) @ 75% 1RM Snatch
*Rest 2 minutes between sets *
Auxillary Work
1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)