S/S/S:

Snatch Grip Deadlift

2,2,2,2,2

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

WOD:

For Time:

400M Run Buy-In

then…

21-15-9:

Handstand Push Ups

Pull Ups

then…

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!

 

Scaling Options:

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

 

Cool Down:

Roll out lats – 20 passes per side

 

Barbell Shoulder Stretch – 2 Min

Video courtesy of Mobility WOD