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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Sep 8 2025 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1959 days ago) |
09082025(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 Skill 14:00-24:00 *Do a set every 2 minutes and 30 seconds. 1 Power Snatch + 1 Hang Power Snatch + 1 Snatch @60-65% 1RM Snatch 1 Power Snatch + 1 Hang Power Snatch + 1 Snatch @60-65% 1RM Snatch 1 Power Snatch + 1 Hang Power Snatch + 1 Snatch @68-70% 1RM Snatch 1 Power Snatch + 1 Hang Power Snatch + 1 Snatch @68-70% 1RM Snatch *All touch and go. Workout 38:00-59:00 4 Sets AMRAP 3 Minutes 10 Power Snatch (75/55) 20 Wall Ball (14/10) (10/9) Max Pull-ups -rest 2 minutes between sets- |
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