CrossFit – Wed, Jun 19

Strength Warm Up

Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement

Burgener Warm up Snatch – 3-5 reps at each position – all to power position

Power Snatch (EMOM for 5 Min:)

Min 1: 1 Power Snatch @ 85% 1RM Power Snatch
Min 2: 1 Power Snatch @ 85% 1RM Power Snatch
Min 3: 1 Power Snatch @ 85% 1RM Power Snatch
Min 4: 1 Power Snatch @ 85% 1RM Power Snatch
Min 5: 1 Power Snatch @ 85% 1RM Power Snatch
*Play around with different depths of receiving the barbell.

Scoring: Load

Metcon Warm up

Movement Prep/Activation
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
5 Knees to Elbow
-Then-
Warm Up to workout weight.

Workout Prep
1 Set (at workout pace)
2 Barbell Bench Press (at workout weight)
4 Toes to Bar

PEZ (Time)

For Time:
AMRAP 1 Minute
7 Barbell Bench Press (bodyweight/.75x bodyweight)
AMRAP Toes to Bar in the time remaining until you get to 100 reps
-rest 1 minute b/t sets-

Target Time: sub 9 minutes (5 rounds)

Time Cap: 15 minutes (8 rounds)

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