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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Aug 5 2025 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1969 days ago) |
080525(Time) Warm up 1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement 2. Barbell Prep A. Burgener Warm up Snatch (3-5 reps at each position) * Down and Finish (speed through the middle) * Elbows High and Outside (bar close) * Muscle Snatch (strong turnover) * Snatch Lands 2', 4', 6' (footwork) * Snatch Drops (footwork) B. Skill Transfer Exercises Snatch * Snatch Grip Push Press * Overhead Squat * Heaving Snatch Balance * Drop Snatch * Snatch Balance C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch Skill *Do a set every 1 minute and 30 seconds. 6 Sets 1 Low Hang Snatch High Pull + Power Snatch + Snatch @80-80+% 1 RM Snatch *The complex is touch and go. No dropping the barbell. Workout AMRAP 15 Minutes 1-2-3-4-5-6-7-8-9-10….. Burpee Box Jump Over (16) *after each set, complete 10 Dumbbell Box Step Ups (16) (1x35/20) |
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