WOD Blog

Wed, Oct 1 2025

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1952 days ago)

1001205

(Time)
Warm up
0:00-12:00

1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement

2. Barbell Prep - all to power position.

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
5 Minute EMOM
1 Power Snatch @78-80% 1RM Power Snatch

Workout
35:00-53:00

2 Sets
AMRAP 8 Minutes
1 Halfway Rope Climb (OR 3 Strict Pull Up)
10 Wall Balls (20/14) (10/9ft)
60 Single Under (OR 30 Double Unders)
-rest 2 minute between sets-