08 May CrossFit WOD, May 9, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Tue, May 9
Warm-up
Power Snatch (8 x 1
Every 90 Seconds
1 Power Snatch at 80-85% of your heavy single snatch
)
Overhead Squat (3 x 3
@ 90 % of your snatch )
@ 90 % of your snatch )
Metcon (Time)
For time:
60 Wall Balls (20/14)
30 Power Cleans (135/95)
60 Wall Balls (20/14)
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