WOD — June 3, 2026

CrossFit – Wed, Jun 3

General Warm-up

3 Rounds

:20 Machine

:10 Rest

:20 Hollow Rocks

:10 Rest

:20 Wall Walks (2-3 reps)

:10 Rest

Squat Snatch (“Squat Snatch – Tempo

Tempo Pull to Power Position into Squat Snatch
1×5 @ 60%
Tempo Pull to Mid Thigh into Squat Snatch
1×5 @ 60-65%
Tempo Pull to Knee into Squat Snatch
1×5 @ 60-70%

Drop and reset between each )

Use the percentage range as a rough guide.Your pull from the floor to each position should be very slow and technical. The more you need work on technique, the slower and lighter.

AMRAP 15 Minutes (AMRAP – Rounds and Reps)

15/12 Calorie Machine

12 Toes to Bar

15/12 Calorie Machine

6 Deficit HSPU 4/3″

Athletes may rotate machines as desired. A 200m run may also be used in place of 15/12 calories.

Athletes must demonstrate 3 strict HSPU to perform any number or difficulty of kipping HSPU. Double KB Push Presses if not performing HSPU.

Feel: Cardio

Pace: Sustain

Target Score: 4-7 rounds

Firebreather Score: 7+ rounds