CrossFit WOD, May 14, 2025

1. Movement Prep/Activation
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull

2. Strength
Every 1:00 (10:00)
1 Power Snatch + 1 Overhead Squat @70-75%
-into-
3×3 Snatch Grip Deadlift (80-90%)

3. Workout Prep
2 sets:
4 Hang Dumbbell Snatch (Right and Left)
2 Burpee Over Dumbbell
10ft Dumbbell Overhead Walking Lunge (each arm)

Freedom (RX’d)
12:00 AMRAP
10 Right Arm Hang Dumbbell Snatch (50/35)
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge (50/35)
10 Left Arm Hang Dumbbell Snatch (50/35)
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge (50/35)
(KG conv: 22.5/15 DB)

Please do not drop dumbbells

Independence
12:00 AMRAP
10 Right Arm Hang Dumbbell Snatch (35/25)
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge (35/25)
10 Left Arm Hang Dumbbell Snatch (35/25)
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge (35/25)
(KG conv: 15/10 DB)

Please do not drop dumbbells

Liberty
12:00 AMRAP
5 Right Arm Hang Dumbbell Snatch (light)
5 Up Downs
25ft Walking Lunge
5 Left Arm Hang Dumbbell Snatch (light)
5 Up Downs
25ft Walking Lunge

Please do not drop dumbbells

• Target number of Rounds: 5+ Rounds
• Minimum number of Rounds before scaling: 4 Rounds

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Posterior Hip Stretch
1 Minute Forearm Smash
1 Minute Bench Stretch for Lats
1 Minute Pec Stretch

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.