Warmup:

Grab light DB

2X through…

100M Suitcase walk in L-hand

100M Suitcase walk in R-hand

5 Single-arm deadlifts per side

6 Alt DB snatch

5 Goblet Squats

Then…

Burgener Warmup: Videos courtesy of the CrossFit Olympic Weightlifting Certification staff. Two angles of Sage Mertz hitting the Burgener W/U.  Perform 3 reps at each position

 

S/S/S:

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

3@60%

3@65%

2@70%

Sets start every 3 min

%s Based off 11Mar2020 1RM

Video courtesy of Catalyst Athletics.  Our Snatch complex for this cycle will be the 3-position Snatch.  We’ll be taking off from the floor, below the knee, and above the knee.  The goal is to hold onto the bar through the entire complex before letting go.  USE the hook grip!  I would prefer to see Squat Snatches in all these, but if dropping into a squat snatch is still a work in progress, hit each as a Power Snatch, and then do an OHS.

WOD:

For Time:

200M Suitcase carry Buy-In* (50/35)

then…

24-20-16-12:

Alternating Dumbbell Snatches (50/35)

Dumbbell Goblet Front Squats (50/35)

then…

200M Suitcase Carry Cash-out* (50/35)

 

*For the suit case carry, carry DB in left hand 100M, then turn around.  Carry DB in right hand and go back to the starting point.

 

Video courtesy of John Rusin.  For the Suitcase Carry, keep your torso upright and don’t lean to one side to counter-balance the weight,  Keep the core tight to maintain balance.

 

 

Scaling Options:

DB weight -> 35/25 -> 25/15 -> As needed

 

Cool Down:

Barbell rollout on forearm – 1 Min per side

Video courtesy of CrossFit Oak Hill

 

Thread the Needle hold – 1 Min per side