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CrossFit WOD, May 30, 2024

CrossFit – Thu, May 30

Warm-up
Warm Up

1. Movement Prep/Activation
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull

2. Strength
Heavy Squat Snatch (8:00)
-into-
3 sets x 8 Hang Muscle Snatch (40-50% of Heavy Snatch)

3. Workout Prep
2 sets:
4 Hang Dumbbell Snatch (build in weight)
10 Double Unders

Strength/Accessory
Hang Muscle Snatch (3×8 @40-50% Snatch)

Focus

  • Bar Path, Close to body
  • Strong Turn over, “punch” through bar
Squat Snatch (Weight)

Heavy Squat Snatch (8:00)

Workout
Courtesy of the Red White and Blue (Time)

Freedom (RX’d)
120-90-60
Double Unders
40-30-20
Alternating Hang Dumbbell Snatch (50/35)

Independence
100-75-50
Double Unders
40-30-20
Alternating Hang Dumbbell Snatch (35/25)

Liberty
100-80-40
Single Unders
30-20-10
Alternating Hang Dumbbell Snatch (light)

  • Target time: 8-10 minutes
  • Time cap: 12 minutes

Cooldown/Mobility
Mobility

1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)

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