CrossFit WOD, June 20, 2024

CrossFit – Thu, Jun 20

Warm Up

1. Movement Prep/Activation
8:00 AMRAP
45-second Row (build in pace)
5 Snatch grip Deadlifts (empty bar)
4 High Hang Muscle Snatch (empty bar)
3 Power Snatches (empty bar)
8 Box Step Ups

2. Workout Prep
3 sets:
3 Power Snatch (build in weight)
5/4 Calorie Row
4 Dumbbell Box Step Ups (build in weight)

Shoulder Press (Weight)

6 sets of 3 Shoulder Press (80-85%)
-Complete a set every 2:00-

CFG24 Quarterfinals Workout 1 (Ages 16-54) (4 Rounds for reps)

4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest

F: 85lb barbell, 35lb dumbbells, 20-inch box
M: 135lb barbell, 50lb dumbbells, 20-inch box


4 rounds for max reps of:
1 minute of Snatches (135/85)
1 minute of Rowing for calories
1 minute of Dumbbell Box Step-ups (50/35 DBs, 20-inch box)
1 minute of rest
(KG conv: 60/37.5 barbell, 22.5/15 DBs)

4 rounds
1:00 Max Snatches (115/75)
1:00 Max Calorie Row
1:00 Max Dumbbell Box Step Ups (35s/25s, 20-inch box)
1:00 Rest
(KG conv: 52.5/35 barbell, 15/10 DBs)

4 rounds
1:00 Max Dumbbell Snatch (light)
1:00 Max Calorie Row
1:00 Max Single Dumbbell Box Step Ups (light) (20/16)
1:00 Rest

  • Target number of reps each set:
    Snatches: 10+ Reps
    Calorie Row: 15/12+ Calories
    Dumbbell Box Step Up: 14+ Reps
  • Minimum number of reps before scaling:
    Snatches: 7 Reps
    Calorie Row: 12/10 Calories
    Dumbbell Box Step Up: 10 Reps


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

1 Min Couch Stretch
2x 1 Min Pec Stretch
1 Min Dorsiflexion Matrix


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