CrossFit WOD, May 9, 2022

CrossFit WOD, May 9, 2022

Monday

Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
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

Weightlifting
Snatch (Weight)
1 Squat Snatch x 10 sets @75% of 1RM Snatch

* Complete 1 set every minute for 10 minutes *

Metcon

Workout Prep
Workout Prep
3 sets:
3 Deadlifts (work up in weight)
3 Box Jumps (work up in height)
Metcon (Time)
21-15-9
Deadlifts (275/185)
Box Jumps (30/24)