CrossFit WOD, December 6, 2021

April 11, 2023
CrossFit WOD, December 6, 2021



20 sec slow cycle
20 sec medium pace
20 sec fast
20 sec med
20 sec sprint

Then 2 Rounds with cap of 7:00:
8 PVC Pipe Passovers
6 Overhead Squats
4 Drop Snatch
12 Alternating Step-Ups
6 Box Jumps

Specific Prep


With Empty Bar together with coach counting pause and demoing movements:  
2 sets
1 Snatch Balance + 1 Pause Over Head squat

Then 8:00 to build to working weight for complex



Snatch Balance + OHS (OHS @23X1; 1.1 x 5 sets; every 2:00)

70-80% of 1RM Snatch
OHS pause is 3s in bottom of squat

BUILD: Overhead Squat @2111

Specific Prep

**TnG Power Snatch technique/practice**
3x Snatch Lift Off + Muscle Snatch + Tng Power Snatch
3 x Slow Power Snatch + Smooth Lower into TnG Power Snatch
*do this with light weight, then build to working weight



The Wraiths (Weight)

15:00 EMOM
min 1: 13/10 Cal Bike
min 2: 5 TnG Power Snatch
min 3: 10 Burpee Box Jump Overs 24/20''

Open/RX+: 15/11 Cal
Load: Choice
Power Snatches should feel smooth and fast on the TnG set of 5 each round
Bike and BBJOs should be at moderate pace that is sustainable for all 5 rounds

Here we are hitting a little EMOM with the emphasis on the TnG Power Snatch. This should require the least amount of time during the minute, but because the other two movements take the majority of the time, we will need to settle our heart rate down and then hit a smooth strong set of 5 TnG Power Snatch.

The Wraiths (BUILD) (Weight)

EMOM 15:00
min 1: 11/8 Cal Bike
min 2: 5 Hang Power Snatch
min 3: 8 Burpee Box Step-Overs
Choose a weight on the Hang Power Snatches that allows for unbroken sets AND good movement

Cool Down/Stretch

1:00/1:00 Pigeon Pose
1:00/1:00 Samson Stretch
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Elevated Prayer Stretch

EXTRA Competitor WOD

Back Squat (Squats @20X1; Every 2:00 x 4 reps for 8:00 )

All sets @ 70%
We want to keep the squats feeling fresh as well as allowing the body to recover this week so keep the speed on these and do not exceed prescribed percentages.

Metcon (Time)

3:00 On / 1:00 Off
Until 40 Ring Muscle-Ups are Complete

16/12 Cal Bike
16 Overhead Squats 135/95#
Max Ring Muscle-Ups w/ time left in 3:00
Cap = 7 Rounds (27:00)

-We are working on continuing to build density in our gymnastics while also practicing these reps with fatigue build up. Goal here is to be able to have at least 1:00 to work on the ring muscle-ups at the end of each AMRAP.
*scale for Ring Muscle-Ups (Banded Seated Ring Muscle-Ups)

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