S/S/S:

(Squat) Snatch

3@80%

2@ 85%

2@90%

sets start every 3 min

%s Based on 1RM on 23 Aug

Video courtesy of CrossFit HQ.  Our final time hitting our Squat snatch % prior to re-testing our 1RM.  With the heavier %s, take the full 3 minutes each set.  Don’t rush and fail a lift.

WOD:

4 Rounds For Time:

5 Box Jumps (30/24)

10 Jumping Lunges

15 Sand Ball Slams (35/25)

20 Ab Mat Sit Ups

https://www.youtube.com/watch?v=7gLEmS4nwi0

Video courtesy of Austin Malleolo.  Quick demo on slam balls.  Make sure you extend th ball fully overhead at the top, and as you slam the ball to the ground, aggressively close the hip, keep the torso upright and catch it at the bottom of your squat.  These are very helpful for learning how to drop under a bar FAST, like when doing a snatch or clean.

Scaling Options:

Box height -> as needed

Jumping lunge -> lunge

D-ball weight -> as needed

Ab mat sit ups -> feet anchored

Cool Down:

Leg Bleeds x 3 min

Couch stretch – 3 min per side