WOD Blog

Mon, Sep 22 2025

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1955 days ago)

09222025

(Time)
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
14:00-24:00

*Do a set every 2 minutes.

5 Sets

1 Snatch Deadlift to Power Position + 1 Power Snatch from that power position + 1 Floating Power Snatch to parallel + 1 Floating Pause Snatch

*Start at 60-65% and build in weight each set. You’ll probably end somewhere around 70-73% 1RM Power Snatch
**Floating Pause Snatch: pause in receive for 3 seconds.
***All touch and go.

Workout
39:00-60:00

3 sets (1 set every 7 minutes)
9-6-3
Overhead Squats (95/65)
6-4-2
Burpee Pull Up (OR 3-2-1 Bar Muscle Ups)