WOD - Thursday 2021-03-04


Today we are going to start with snatches and finish off with a 3 round workout. We are going to work in 90s intervals and build over 8 sets for our snatch work. Pause deadlifts, snatches and then a hang snatch will be the 3 reps completed in our 90s windows. We can increase the load throughout the sets or find a weight that allows us to complete the 3 reps in 30s or less allowing us a short rest before the next set. The session will finish off with 3 rounds of C2B pull ups, hang power snatches, overhead squats and running half a lap around the building.



  • Forearm stretch x1 min

  • Prayer stretch on foam roller x1 min

  • Wall Squat w/twist x1 min per side

  • Banded hip stretch x1 min per

  • Banded spiderman stretch x1 min per

Activation w/ PVC

  • PNF stretch x30 s per side

  • Pass throughs x10 reps

  • Around the world x30 s per side

  • PVC wall squat x10 reps

  • T-spine reach w/ foam roller and barbell

Burgener Warm up


Snatches - every 90s x 12 mins

1 Snatch Deadlift w/ pause at knee + 1 Snatch + 1 Hang Snatch

3 rounds

5 C2B pull-ups

7 Hang power snatches

9 Overhead squats

100 m run


Foam roll upper and lower back

81 views0 comments

Recent Posts

See All

WOD - Saturday 2021-04-17

OVERVIEW Hang onto your butts - this one’s gonna be toasty! Hope is a variation on Fight Gone Bad, and we should expect the same feelings as a result. 5 different movements, strung in a sequence to

WOD - Friday 2021-04-16

OVERVIEW CrossFit Open Quarterfinals took place this past weekend, so we thought it would be fun to take one of the trials for a spin. Handstand push-ups (or appropriate variations), dumbbell cleans

WOD - Thursday 2021-04-15

OVERVIEW Squat day!!! Today we’ll test our strength on the King/Queen of lifts - Back Squat. While below parallel is always the goal, we should try to force it. Let’s focus on avoiding excessive “b

crossfit journal.jpeg

4210 Bethlehem Pike

Building 1 Space C

Telford, PA 18969



  • Facebook
  • Instagram