CrossFit WOD, May 20, 2024

General Flow

• Get out medballs and barbells
• 1:00 row
• 0:20 medball deadlifts
• 0:20 medball front squat
• 0:20 medball shoulder press
• 0:20 box step ups
• 0:20 box step downs
• 0:20 medball ground to overhead
• 0:20 medball slams
• 0:20 row
• 0:20 medball thruster
• 0:20 box jumps
• 0:20 wallballs

Snatch Barbell Flow

• 0:15 snatch grip stiff leg deadlift
• 0:15 snatch grip deadlift +shrug
• 0:15 goodmorning
• 0:15 snatch grip behind neck press
• 0:15 snatch grip dip + high pull

Specific Warm-up

Snatch

• 3 cued reps position 1 (mid thigh / hip)

Focus on full extension before pulling and catching

Hold landing position

• 3 Cued reps position 2 (above knee)

Focus on keeping the bar close throughout

Hold landing position

• 3 Cued reps position 3 (mid shin)

Push Press

• 3 Cued dip and hold

Focus on upright torso

• 3 Cued dip hold fast stand

Focus on hard extension of knees and hips

• 3 Cued push press

Strict Press

• 3 reps from the rack