CrossFit WOD, June 7, 2021

December 12, 2022
CrossFit WOD, June 7, 2021



2 Rounds
10 PVC Pipe Passovers
10 Bootstrap Squats (Squat to stands/Russian baby makers)
8/8 SA KBS
6/6 KB Windmill
6 Alt KB Loaded Split Squat Jumps (3/side)
6 Alt Split Squat Jump for Height (3/side)


Hang High Pull + Low Power Snatch + Snatch Balance + Pause Overhead Squat (2sec)
Every 90sec x 6 Sets; building to starting percentage

Focus here is driving under the bar and feeling confident in the bottom position.
Elevate through shoulder blades



Power Snatch + Hang Squat Snatch + Squat Snatch (Build to a tough set in 15:00)

This complex is meant to be completed unbroken

Segmented Snatch Deadlift + Power Snatch + Hang Power Snatch (1.1.1 x 6-8 sets; rest as needed)

** Pause 1sec at each position on Segmented Snatch Deadlift

** Focus in perfect positions each set.



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