WOD:

With a running clock…

From 0:00 – 6:00

800M Run

From 6:00-12:00

5 Min AMRAP:

15 Pull Ups

21 KB Swings (53/35)

From 12:00 – 18:00

800M Run

From 18:00 – 24:00

42-30-15:

Hand Rel Push Ups

Goblet Squats (53/35)

Scaling Options:

Run -> 1K Row

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe

KB weight -> 35/25 -> as needed

Hand Rel Push Ups -> Push Up off bench

Cool Down:

Calf stretch on rig – 1 min per side

Couch Stretch – 2 min per side

Banded lat stretch – 1 min per side

S/S/S:

3-Postion Snatch (Floor, Below the Knee, above the knee)

4@65%

3@70%

3@75%

Sets start every 3 min

%s Based off 14 Mar 1RM

Video courtesy of Catalyst Athletics.  Third time hitting our Snatch Complex this cycle. The %s stay the same as last time but reps go up,so time per set is longer. Still work to maintain that hook grip and get those hips to violently open once that bar goes past the mid-thigh!

WOD:

15 Min AMRAP:

10 Power Snatch (115/80)

20 Hollow Rocks

10 OHS (115/80)

20 Toe2Bar

Video courtesy of CrossFit HQ.  Quick demo of proper Hollow Rock technique.  Core and shoulder stability is the name of the game today!

Scaling Options:

Bar weight -> 95/65 -> as needed, but keep weight same for PS and OHS

Hollow Rocks -> with legs bent

Toe2Bar -> Hanging Knee Raise -> Laying Toe2Bar

Cool Down:

250M row (slow)

Cobra to Downward Dog – 30

WOD:

For Time:

10-9-8-7-6-5-4-3-2-1:

Cals on Rower

Burpee over Bar

directly into…

1-2-3-4-5-6-7-8-9-10:

Deadlifts (185/130)

Cals on Ski Erg

Kind of a two-fer today, with our first couplet doing descending reps, followed immediately by a couplet with ascending reps! Keep a good pace, but don’t blowout too quickly!

Scaling Options:

DL weight -> shoot for 50% of 1RM

Cool Down:

Roll out lats – 2 min per side

Cat/Cow stretch x 30

Video courtesy of HowToCast