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CrossFit WOD, July 17, 2024

CrossFit – Wed, Jul 17

Warm-up
Warm Up

1. Movement Prep/Activation
2:00 Machine
-into-
8:00 AMRAP
5 Snatch Deadlifts (empty bar)
5 High Hang Muscle Snatch (empty bar)
5 Power Snatches (empty bar)
100m Jog
5 Cat/Cows

2. Workout Prep
2 sets:
3 Power Snatch (build-in weight)
50m Run (build-in pace)

Workout
Donut Holes (5 Rounds for reps)

Freedom (RX’d)

5 sets
8 Power Snatch (95/65)
200m Run
8 Power Snatch (95/65)
-rest 1:1 between sets-

Independence
5 sets
8 Power Snatch (75/55)
200m Run
8 Power Snatch (75/55)
-rest 1:1 between sets-

Liberty
5 sets
10 Dumbbell Power Snatch (light)
100m Run
10 Dumbbell Power Snatch (light)
-rest 1:1 between sets-

  • Target time each set: 1:30-2:00
  • Time cap each set: 2:30

Strength Accessory
Mayhem Mini-Pump –Leg Day (Checkmark)

3 Rounds

  • 10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
  • 15 Single Leg Calf Raise (each side) @ moderate weight (each side) – maintain quality RPE 7

-Rest 1 min b/t rounds-

Cooldown/Mobility
Mobility

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Min Cat Cow
2×8 Bretzel
1 Min Foot Smash

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