CrossFit WOD, June 5, 2024

CrossFit – Wed, Jun 5

Warm Up

Crossover Symmetry

Banded 7’s

Burgner Warm up -Snatch-

Snatch Pull + Power Snatch + Squat Snatch (Weight)

Do a Set every 2 mins

1 Snatch Pull + 1 Power Snatch + 1 Power Snatch to Parallel + 1 Squat Snatch @ 60% 1 RM

1 Snatch Pull + 1 Power Snatch + 1 Power Snatch to Parallel + 1 Squat Snatch @ 65% 1 RM

1 Snatch Pull + 1 Power Snatch + 1 Power Snatch to Parallel + 1 Squat Snatch @ 66% 1 RM

1 Snatch Pull + 1 Power Snatch + 1 Power Snatch to Parallel + 1 Squat Snatch @ 70% 1 RM

Touch and Go Reps no putting barbell down

Metcon Warm Up

1:00-2:00 Jog

-then-

6:00 Moving through

15 Banded Good Mornings

10 Inchworms w Push Ups

5 Single Arm Suitcase Deadlift (each arm)

:15 Wall Facing Handstand Hold

into (Workout Pace)

2 Shuttle Runs

2 Deadlifts

1 Wall Walk

Rocky Mountains (Time)

For Time

15-10-5

Deadlift (225/165)

Shuttle Run (50′ is one rep)

-Straight Into-

20 Wall Walks

-Straight Into-

Deadlift (225/165)

Shuttle Run (50′ is one rep)

Time Cap 15 Mins

Ready to get started?