Wed

Main – CrossFit

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Main WOD

M-1: Burgener Warm-up (No Measure)

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

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

M-2: 3 position snatch (Focus on form and speed – 8-10 min)

high hang

mid hang

floor

M-3: Snatch (Build to a heavy in 15 min)

M-4: Metcon (1 Rounds for time)

3 sets each for times

20 cal row

6 power snatch 115/80

Rest 4 min b/t

Competition WOD

C-1: Snatch complex warm up (No Measure)

BTN press x 3

Snatch grip press x 3

OH squat x 3

Snatch balance x 3

3 position snatch x 3 each

Use empty bar

C-2: 2 position snatch (Build to a heavy in 20 min)

1 rep from above knee + 1 rep from floor

C-3: 2 position snatch (Clusters 1.1.1 ; rest 20s / rest 2 min ; 3 sets)

1 rep from above knee + 1 rep from floor
1st working set @ 70%ish of part 2

C-4: Metcon (3 Rounds for time)

3 sets for times of

20 cal AD

8 power snatches 95/65

4 box jumps 30/24

Rest 4 b/t

SWOD

S-A: Deadlift (60/70/80% x 3)

S-A2: Deadlift (5 x 8 @ 60% ; rest 2-3 min)

S-B: Front Squat (4 x 6 ; heavier than last week ; rest 2 min)

S-C: RDL (4 x 8 ; rest 60s ; heavier than last week)

Romanian Deadlift

S-D: Back extensions (5 x 10 ; rest 30s ; alt w/ ring rows)

S-E: Ring Rows (5 x 10 @ 30X0 ; rest 30s ; alt/w back ext)

Categories: WOD

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