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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Aug 11 2025 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1967 days ago) |
081125(Reps) Warm up 0:00-12:00 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 14:00-22:00 *Do a set every 2 minutes. 2 Sets 1 Block/Hang Snatch Pull + 1 Block/Hang Snatch High Pull + 2 Block/Hang Snatch @75-80% 1RM Snatch 2 Sets 1 Block/Hang Snatch Pull + 1 Block/Hang Snatch High Pull + 1 Block/Hang Snatch @80-85% 1RM Snatch *Set blocks so bar starts just below the knee. Go from hang position if you don't have blocks. Workout 30:00-59:00 5 Sets: AMRAP 5 minutes 16/12 Calorie Row 10 Lateral Burpee Over Rower 80 Single Under (OR 40 Double Unders) -rest 1 minute b/t sets- *Pick up where you leave off each round - this is for one TOTAL score. |
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