02 Oct CrossFit WOD, October 3, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Mon, Oct 3
Warm Up
<p>3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)<br />* 10 minutes with a PVC or Empty Barbell <br />* Perform 3-5 reps at each movement <br />-into-<br />3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)<br />* 5 minutes (This is strength prep)<br />* 2-3 Times through </p>
Snatch (1 x 1)
<p>Take 15 Minutes and Build to a heavy single Snatch!! </p><p>Small jumps and stay warm. </p>
Metcon (Time)
<p>100 Double Unders<br />40 Wall Balls (20/14)<br />100 Double Unders<br />30 Wall Balls (20/14)<br />100 Double Unders<br />20 Wall Balls (20/14)</p>
Weightlifting