CrossFit WOD, November 21, 2023

Banded 7s – perform 7 reps of each movement

2. Barbell Prep

A) Burgener Warm up Snatch – 3-5 reps at each position

1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”

B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”

3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

1. Movement Prep/Activation and Increasing Heart Rate

1-2 Sets
1:00 Row (moderate)
10 Single Arm Dumbbell High Pull (moderate, each arm)
5 Single Leg Dumbbell RDL (moderate, each arm)
5 Box Jump w/Step Down (build in height each set)
-Then-
Warm Up to Power Clean weight.

2. Workout Prep

1 set (at workout pace):
2 Box Jumps (at workout height)
1 Power Cleans (at workout weight)