Warmup:
200M jog
30’ Spider-man Lunge
30’ Inchworm
30’ Side lunge
30’ Crab walk
10 Twisting Push ups
Pull Up warmup: On rig, perform 5 reps of: Scap Pull Ups, Jumping Pull Ups with slow negative, Strict Pull Ups. If doing Buddha Pull Ups, perform 3X5 Ring Rows. If doing table rows, practice table rows
Barbell Warmup: With an empty bar and clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean(mid-thigh), Power Clean from mid shin, Squat Clean from Mid Shin, Press, Push Press, Push Jerk
S/S/S:
3-Position Clean (Floor, Below the Knee, above the knee)
3@65%
3@70%
2@75%
+ 1 Jerk at the end of ea set.
Sets start every 3 min
%s Based off 11Mar2020 1RM
Video courtesy of Catalyst Athletics. Second time this cycle, doing the 3-Position Clean complex. The Squat Clean will come from the floor, right below the knee, and above the knee. Hang onto the bar throughout the complex, and at the end of each complex, perform 1 Jerk (split or Push). Your %s go up, so utilize the Hook Grip to keep from dropping the bar.
WOD:
“Strict Nicole”
AMRAP 20:
400 Meter Run
Max Strict Pull-ups
Today is a “strict” version of a classic CrossFit Benchmark, “Nicole”. The way it works, after your first 400M run, you do as many unbroken Strict Pullups as possible. As soon as you have to come off the bar, you go into another 400M run. This order will continue for the whole 20 min. Score will be total strict pull ups.
Scaling Options:
Run -> 500M row -> 100 Double unders -> 2Min of cardio
Strict Pull Ups -> Buddha Pull Ups -> Table Rows
