05 Sep CrossFit WOD, September 6, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Tue, Sep 6
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
Warm UP
<p>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 <br />* Athletes should focus on footwork and finishing their pull</p>
Weightlifting
Snatch (5 x 2)
<p>1 Squat Snatch + 1 Overhead Squat (@75% of 1RM) x 5 sets<br />* Complete a set every 1:30 *</p>
Snatch Balance (3 x 3)
<p>3 Snatch Balance x 3 sets (80% of 1RM)</p><p>- Rest as needed between sets -</p>
Work Out Prep
<p>Workout Prep<br />3 sets: <br />5 Wall Balls (build in height and weight)<br />2 Dumbbell Snatch (build in weight)<br />1 shuttle run</p>
Metcon (5 Rounds for reps)
<p>Every 3:00 (5 sets)<br />2x25ft Shuttle Run<br />20 Wall Balls (20/14)(11ft/10ft)<br />6 Alternating Dumbbell Squat Snatch (50/35)<br />2x25ft Shuttle Run<br /> </p>