20190508

S/S/S:

Snatch Pulls

1,1,1,1,1

 

Increase weight ea set

Video courtesy of Catalyst Athletics.  Last time hitting these before our Oly lift re-test.  Look for 5 heavy singles.  This should be over what you 1RM on Snatch is.

WOD:

2019 Desert Warrior Series WOD 1:

In 9 Min complete…

Row 200M

15 Rack Shoulder to OH (145/85)

15 Back Squats

Row 200M

12 Rack Shoulder to OH

12 Front Squats

Row 200M

9 Rack Shoulder to OH

9 Power Cleans

21 Pull Up Cash Out

This WOD (and below pic) is courtesy of our Friends at CrossFit Forbidden.  The Desert Warrior Series went down on 4May, and this WOD was a blast!  And yes, the bar will come out of the rack for the Shoulder2Oh and Back and Front Squats.  Bar will go to the ground for the Power Cleans. Enjoy!

Speaking of CF Forbidden, they will host the 2019 AZ FitCom at the PHX Convention Center 15Jun.  Sign up coming soon!

 

Scaling Options:

Bar weight -> 115/75 -> 95/55 -> as needed (or go up to 165/105 for Elite)

Pull Ups -> Buddha Pull Ups (or Chest2Bar Pull Ups for Elite)

 

Cool Down:

Banded Bully Stretch – 2 min per side

 

Roll out T-Spine

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