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CrossFit WOD, July 19, 2023

CrossFit – Wed, Jul 19

Warm-Up
Warm-Up

1 ROUND

10 Air Squats

10 PVC Pass Thrus

10 Arm Haulers

15 Calf Raises

15 Tib Raises

Into…

1 ROUND

10 Alt. 90-90 Hip Rotations

10 PVC Snatch High Pulls

:30 Single Unders

Into…

1 ROUND

10 Drop Squats*

10 Scarecrow Snatches

:30 Double Under Practice

*Start on the toes, drop to Quarter Squat first round and each round of the WU, drop lower and lower!

Strength – Performance
Hang Snatch (1.) Hang Squat Snatch*

1×5 (60%)

1×3 (65%)

3×2 (70%))

*Based off 1RM Snatch. If no 1RM complete sets at RPE 6-7.

(Score is Weight)

-Short Rest b/t P1 & P2-

Snatch Pull (2.) Below the Knee Pulls**

3×5 (80%))

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

(Score is Weight)

Week 3 of 8 Oly Cycle

Strength – Fitness
Hang Power Snatch (1.) Hang Power Snatch*

1×5 (60%)

1×3 (65%)

3×2 (70%))

*Option Power or Deep Power. Based off 1RM Snatch. If no 1RM complete sets at RPE 6-7.

(Score is Weight)

-Short Rest b/t P1 & P2-

Snatch Pull (2.) Below the Knee Pulls**

3×5 (80%))

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

(Score is Weight)

Week 3 of 8 Oly Cycle

Workout – Performance
“FIRE & ICE” (Time)
FOR TIME
18-15-12-9
Hang Power Snatch (95/65)

*Complete 75 Double Unders after each set.

(Score is Time)

KG BB: (42.5/30)

Workout – Fitness
“FIRE & ICE (FITNESS)” (Time)
FOR TIME
18-15-12-9
Hang Power Snatch (65/45)*

*Complete 100 Single Unders after each set.

(Score is Time)

KG BB: (30/20)

Optional Cool Down
2-3 SETS FOR QUALITY

1:00/1:00 Lacrosse Ball Bottom Foot Smash

10 Banded Ws

1:00 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)