Warmup:

250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

3 Wall Walks

Burgener warm up: Video courtesy of CrossFit Weightlifting Seminar Staff.  Two angles of Sage Mertz hitting the Burgener Warmup.  Perform 3 reps of each movement.

 

S/S/S:

1 Snatch Pull+1 Power Snatch +1 Low Hang Squat Snatch

3@60%

3@65%

2@70%

 

Sets start every 3 min

%s Based off 3Dec 1RM

Video courtesy of Diablo CrossFit.  New Strength Cycle starts today!  For Snatch, we will complete the following complex 1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch.  For the low hang, the bar will go below the knee, but stay above the mid shin.  Even though you are returning the bar to the ground between the Snatch Pull and Power Snatch, hold onto the bar.  Utilize the hook grip!

WOD:

EMOM 12:

Min 1 – 32 Air Squats

 

Min 2 – 16 Handstand Push Ups

 

Min 3 – 8 Burpee Box Jump Overs (24/20)

Looking for smooth reps each minute.  Goal is to go unbroken every time.  If unable, get a manageable chunk out of the way, take a breath or two, and then finish up!

 

Scaling Options:

Air Squats -> to depth

 

HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor

 

Box height -> 20/16

 

Cool Down:

Barbell shoulder stretch – 2 Min

Video courtesy of Mobility WOD

 

Pigeon Pose on Box – 1 Min per side