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CrossFit Bako – Workout of the Day

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Warm-up (No Measure)

Run, Row, or Bike 400m

2 Rounds, 10 reps each

IYT’s using 2.5 or 5 pound plates

2 Minute Lat/Pec stretch w/MedBall & Barbell

2 Rounds w/empty Barbell

5 Snatch Grip Deadlifts

5 Snatch High Pulls

5 Muscle Snatches

5 Overhead Squats

5 Snatch Balance

5 Hang Snatches

5 Full Snatches
Scale to Power Snatch for mobility issues.


Waiting to Launch


High-Hang Snatch (E2MOM for 6 Minutes)

Hang Snatch (E2MOM for 6 Minutes)

Snatch (E2MOM for 6 Minutes)


Metcon (Time)

For time:

1000 Meter Row

30 Burpees Over the Barbell

15 Hang Power Snatches (155/105 lbs)
Stagger start, or use bike.