27 Oct CrossFit WOD, October 28, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Weightlifting
Snatch Balance (Weight)
15 Minutes to Work on this Lift
Athletes should focus on a smooth and controlled dip into a fast/aggressive drop under the bar. Punch hard! and make sure footwork is consistent and doesn’t get sloppy as the weight goes up. Have newer athletes stay light (PVC or empty bar) working on Push Press into Overhead Squat or Just a Snatch Grip Push Jerk.
Athletes should focus on a smooth and controlled dip into a fast/aggressive drop under the bar. Punch hard! and make sure footwork is consistent and doesn’t get sloppy as the weight goes up. Have newer athletes stay light (PVC or empty bar) working on Push Press into Overhead Squat or Just a Snatch Grip Push Jerk.
Workout Prep
Workout Prep**
– With Partner –
2 sets
15-sec Row/Ski (each)
1 Sandbag Clean (add weight)
– With Partner –
2 sets
15-sec Row/Ski (each)
1 Sandbag Clean (add weight)
Metcon
Metcon (Time)
Teams of 2
2000m Row/100 Cal Bike/1500M Ski
-into-
40 Sandbag Cleans (150/100) or 50 Power Snatch (155/105)
-into-
2000m Row/100 Cal Bike /1500m Ski
2000m Row/100 Cal Bike/1500M Ski
-into-
40 Sandbag Cleans (150/100) or 50 Power Snatch (155/105)
-into-
2000m Row/100 Cal Bike /1500m Ski
*Teams must pick 2 machines. Teams must show 2000 on rower 1500 ski erg or 100 Cals Bike before moving to sandbag cleans. Partners can work on machines at the same time and switch at any point.
30-sec row
30-sec ski
2 sandbag cleans (light – focus on regrip)
– into –
3 sets (with an empty bar or PVC Pipe)
5 Snatch Push Press
5 Overhead Squats
3 Snatch Balance