WOD Blog

Mon, Dec 23 2024

122324


(Time)
Warm up
1. Movement Prep/Activation
2-3 Sets
1:00 Row OR Ski (moderate)
50 Single Unders
5 Hand Release Push Ups

2. Barbell Prep
Burgener Warm up Snatch - 3-5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle snatch – “STRONG TURNOVER”
Snatch land – “FOOT WORK” 2”, 4”, 6”
Snatch drop – “FOOT WORK”

Skill
Do a set every 1 minute and 30 seconds.

3 Sets
3 High Hang Muscle Snatch @5/10 RPE

2 Sets
3 High Hang Power Snatch @65% 1RM Snatch

3 Sets
2 High Hang Power Snatch @70% 1RM Snatch

Conditioning
3 sets (1 Set every 3 Minutes)
100 Double Unders
30 Push Ups




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