Workout of the Day

Super Paul Mullin

Written By Charleh Dickinson  |  Weightlifting 

3×1 Snatch @90-92%

32 Minute EMOM

Min 1: 25ft OH Walking Lunge @max weight you can do UB
Min 2: :40 Max Calorie Row
Min 3: Max Squat Snatches @same weight as lunges
Min 4: :40 Max Bar Facing Burpees

Score is total calories, bar facing burpees, and snatches.
Lunge work must be UB.

WODprep Strategy Top Tips:

Today is about building up some lactic acid in the legs and capacity for your training. Starting off with some snatches focusing on good form while hitting the heavier weights. This is a surefire way to get warmed up and ready to attack part 2.

Walking lunges, barbell cycling and bar-facing burpees are known for rocking up in the Open, so you better be ready. A top tip, 32 minutes is a long time, so when choosing a weight for the Overhead lunges, pick a weight that you think is manageable. You’re better off doing more reps at a lighter weight than getting stuck with a heavy barbell.


Feel awkward when barbell cycling? Check out our video below:

Are you new to Weightlifting for CrossFit? If so, you’ll want to check this out before going any further!

Weightlifting is an advanced skill and these tips will help you figure out the various lifts that are sure to crop up in your WODs sometime soon!

Want to get faster and more efficient in your barbell WODs?

5 Snatch Drills Every CrossFitter Should Master (free video tutorial!):

P.S. Looking for 1-on-1 Coaching to start feeling great in the gym?
Schedule a call with our Head Coach, Dr. CJ. *Limited spots available.

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