Warmup:
200M Jog
Bear Crawl 30’ and back
Inchworm 30’
Side Lunge 30’
Heel2 Toe 30’
10 Cal Row
10 Huggers
10 Over & Back
Barbell Warmup: With an empty barbell, and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, BTN Push Jerk in Snatch Grip, Hang Power Snatch from above Knee, Hang Power Snatch from below the Knee, Power Snatch from mid shin
S/S/S:
3-Position Power Snatch Complex (Above the Knee, below the knee, ground)
3@60%
3@65%
2@70%
Sets start every 3 min
%s Based off 17Sep2020
Video courtesy of Lift Lab. Start of a new Strength Cycle! For our Snatch variation this cycle, we’ll tackle a Power Snatch complex. As seen in the video, we’ll take off from the hang (above the knee), low hang (below the knee), and from the ground for one rep. With the Power Snatch, goal is to catch the weight with the legs bent no lower than above parallel. This will not only require explosive hip extension, but a POWERFUL, but super-FAST pull after the hip extension to get the bar high enough to catch in the Power Position. Still ensure your arms are locked out when you catch the weight.
WOD:
4 Rounds For Time:
400m Run
25/20 Cal Row*
40 Walking Lunges
*If no row, Sumo Deadlift High Pull (95/65) 1 Rep per Cal
Key to this is just embrace the grind. Keep a good pace on every piece, and take as little as rest as possible between movements
Scaling Options:
Run -> 500M Row -> 2 Min Cardio
If doing SDHP, bar weight -> 75/55 -> as needed
Walking Lunge -> Air Squats
Joint Strike CrossFit 