CrossFit WOD, August 10, 2023 | CrossFit Alabaster

CrossFit – Thu, Aug 10

Warm-Up

2 ROUNDS

10 Alt. Step-Ups

8 MB Front Squats

6 PVC Pass Throughs

4 PVC Hang High Pulls

into…

2 ROUNDS

10 Box Jumps

8 MB Thrusters

6 PVC Around The Worlds

4 PVC Muscle Snatches

Strength – Performance

Squat Snatch (1.) Squat Snatch*

1×1 (80%)

1×1 (85%)

1×1 (90%)

1×1 (95%))

*Based off 1RM Snatch. Based off 1RM Snatch. If no 1RM complete sets at RPE 8-9.

(Score is Weight)

-Short Rest b/t P1 & P2-

Snatch Pull (2.) Snatch Pulls**

3×2 (110%))

**Based off 1RM Snatch. If no 1RM complete sets at RPE 10.

(Score is Weight)

Week 6 of 8 Oly Cycle

Strength – Fitness

Power Snatch (1.) Power Snatch*

1×1 (80%)

1×1 (85%)

1×1 (90%)

1×1 (95%))

*Option Power or Deep Power. Based off 1RM Snatch. If no 1RM complete sets at RPE 8-9.

(Score is Weight)

-Short Rest b/t P1 & P2-

Snatch Pull (2.) Snatch Pulls**

3×2 (110%))

**Based off 1RM Snatch. If no 1RM complete sets at RPE 10.

(Score is Weight)

Week 6 of 8 Oly Cycle

Workout – Performance

FOR TIME (Time)

60 Wall Balls (20/14)

40 Box Jumps (24/20)

20 Power Snatches (135/95)

(Score is Time)

KG WB: (9/6)

KG BB: (60/42.5)

Workout – Fitness

FOR TIME (Time)

60 Wall Balls (14/10)

40 Box Jumps (20)

20 Power Snatches (95/65)

(Score is Time)

KG WB: (6/5)

KG BB: (42.5/30)

Optional Cool Down

EMOM x 9 MINUTES

MIN 1 – :25/:25 Moose Antlers

MIN 2 – :50 90-90 Alt. Hip Rotations

MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

(No Measure)