WOD Blog

Tue, Dec 3 2024

120324


(Time)
Warm Up

- Banded 7

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”

Strength

Do a set every 1 minute 30 seconds.

2 Sets
3 Snatch @75-80% 1RM Snatch

3 Sets
2 Snatch @85-85% 1RM Snatch

*Done as singles for all reps.

Conditioning

Partner Workout:
7000m Row
-each time partners switch, perform 70 double unders-

Individual Option:
7 Sets
500m Row
70 Double Unders
-rest 30 seconds after each set-
*Score total time with rest.




The Leadville Box
615 US-24 Unit D
Leadville, CO 80461 (view larger map)