- by Brice Helms
- 0 minute read
CrossFit WOD, June 29, 2025
CrossFit – Sun, Jun 29
Warm-up
Dynamic warm-up | 12:00
2 sets:
2:00 jog, row, bike, or ski
10 PVC pass-throughs
10 PVC sumo stance good mornings
10 PVC behind-the-neck snatch grip presses
5 elbow-to-insteps/leg
5 up-downs
WORKOUT (Time)
– SPICY –
5 rounds for time:
15 hang power snatches (65/95 lb)
15 bar-facing burpees
– MEDIUM –
5 rounds for time:
15 hang power snatches (55/75 lb)
15 bar-facing burpees
– MILD –
5 rounds for time:
10 hang power snatches (35/45 lb)
10 bar-facing burpees
– Jump or step over the bar.
– SEASONED –
5 rounds for time:
15 hang power snatches (55/75 lb)
15 bar-facing burpees
Skill Work (Checkmark)
Pre-workout
Every 2:00 for 10:00:
1 power snatch
1 hang squat snatch
– Share a bar with a partner.
– Build in load as mechanics allow.
Power Snatch (Weight)
Hang Snatch (Weight)
Stretching (Checkmark)
2 sets:
1:00 scorpion stretch hold/side
1:00 pigeon stretch/leg