Snatch Grip Deadlift
Increase weight ea set
Video courtesy of Untamed Strength.
Our last time hitting Snatch Grip Deadlifts this cycle before we re-test our 5X5. Looking for 5 HEAVY doubles today! Again, this is great for building a strong upper back as well as adding to our overall back strength (important for conventional deadlift improvement, and just making your back better for whatever the world throws at it). Due to the arms being out wider, you will have to squat down deeper than you would for a conventional deadlift.
Set up and execution – Feet at hip width, toes slight pointed outward (allows knees to push outward rather than forward). Grab the bar in a snatch grip (hook grip the fingers), use straps if you want. Shoulder blades should be over the barbell. Engage the lats and chest up. Drive the feet through the floor as you stand. Make sure you pull the bar into your body. Stand all the way up, no need to overextend the back, but make sure the hips are locked out. Don’t go touch-and-go with these. Stop completely at the bottom and reset your hips every rep
400M Run Buy-In
Handstand Push Ups
400M Run Cash-Out
Time Cap: 12 Min
With the nicer weather coming around, time to get outdoors a little bit. Therefore, you’ll get two nice little runs between some good push/pull work!
Run -> 500M Row
HSPUs -> Pike Push Up off Box* -> Pike Push Up off the ground
Video courtesy of Norcal CrossFit
Pull Ups -> Buddha Pull Ups**
Video courtesy of NotKrisRoe
Roll out lats – 20 passes per side
Barbell Shoulder Stretch – 2 Min
Video courtesy of Mobility WOD