50 Single unders

25 L-Leg SUs

25 R-Leg SUs

25 Double Unders or 4 attempts

30’ Duck Walk

30’ Crab Walk

10 Huggers

10 Over & Backs

3 Wall Walks

Toe-2-bar w/u: If doing Toe2Bar, perform 5 reps of each movement on a pull up bar: Scap Pull Ups, Kip Swing, Kipping Knee Raise, Strict Toe2Bar, Kipping Toe2Bar.  If doing laying Toe2Bar or V-Ups, practice the move   

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


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




Sets start every 4 min

%s Based off 11Mar2020 1RM

Video courtesy of Catalyst Athletics.  Our fourth time hitting out Snatch complex for this cycle.  Again, 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!  The %s go up from last time, but reps go down, so the time per round stays at 4 Min.  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



30 Double Unders

15 Handstand Push Ups

30 Double Unders

15 Toes to Bar

In this WOD, the DUs should be as close to unbroken as possible, and should feel more like a recovery piece.  Attach the T2B and HSPU parts, but try not to hit failure on either.  If you feel fatigue, drop off the wall or bar, shake out the arms and get back at it!


Scaling Options:

DUs -> 30 Penguin Hops -> 75 Single Unders -> 75 Bunny Hops

HSPUs -> Pike Push Ups off box -> Pike Push Ups off Floor -> Hand Rel Push-ups

T2B -> Hanging Knee Raise -> Laying Toe2Bar -> V-Ups


Cool Down:

Calf Stretch on rig or wall – 1 Min per side


Downward Dog hold – 2X 1 Min (take 20 sec break between minutes)

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