S/S/S:
3-Position Clean (Floor, Below the Knee, above the knee)
3@75%
2@80%
2@85%
Sets start every 3 min
%s based off 14 Mar 1RM
Video courtesy of Catalyst Athletics. Our last time hitting this complex before our Oly lift re-test. %s go up, so stay tight through the complex!
WOD:
12 Min AMRAP:
2 Power Snatch (115/80)
2 OHS (115/80)
2 KB Sumo Deadlift High Pull (70/53)
4 Power Snatch (115/80)
4 OHS (115/80)
4 KB Sumo Deadlift High Pull (70/53)
etc…
Add 2 reps every round
12 Min ascending rep ladder with 3 fun movements! This will get hard really quick. Don’t try to rush through the first couple sets. Find a steady pace so you have gas in the tank when you get into the double-digit minutes
Video courtesy of Team CrossFit. Quick demo on the Kettlebell Sumo Deadlift high Pull.
Scaling Options:
Bar weight -> 95/65 -> 75/55 -> As needed (or jump to 135/95 for Elite)
KB weight -> 53/35 -> 35/25 -> As needed
Cool Down:
Couch Stretch – 2 min per side
Laying Banded hamstring stretch – 2 min per side
Video courtesy of Train FTW