Warmup:

50 Single Unders

25 SUs on Left leg

25 SUs on Right leg

30 Alternating Single Unders

30 Dubs or 3 attempts

10 Bow to Bends

10 Squat to Stands

10 Thoracic High Fives

10 Huggers

Burgener warm up (see video below, courtesy of CrossFit Weightlifting Seminar Staff) – 3 reps per position

 

S/S/S:

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

3@65%

3@70%

2@75%

Sets start every 3 min

%s Based off 3Dec 1RM

Video courtesy of Diablo CrossFit.  Second run of our Snatch complex for this cycle.  As a reminder, the  complex is: 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.  As mentioned before, even though you are returning the bar to the ground between the Snatch Pull and Power Snatch, hold onto the bar.  %s go up this week so utilize the hook grip!

WOD:

3 Rounds:

50 Double Unders

20 DB Push Press (50/35)

50 Double Unders

20 Alt DB Lunges (50/35)

Video courtesy of Camille Leblanc-Bazinet.  Demo for the DB Push Press.

 

Video courtesy of Mike Collette. For the Alternating lunge, the DBs are in the hang.  Also, you can step forward or backward.  Just be careful Not to slam the knee down in the lunge.   Try to keep a steady pace on the dubs so you have the energy to attack the Push Press and Lunge portion.

 

 

Scaling Options:

DUs -> 50 Penguin Hops* -> 100 Single Unders -> 100 Bunny Hops

Video courtesy of WOD Prep.  Demo of Penguin Hops

 

DB weight -> 35/25 -> as needed

 

Cool Down:

Calf Stretch – 1 Min per side

 

Barbell Shoulder Stretch – 2 Min

Video courtesy of Mobility WOD