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

Snatch warm up (see videos below, courtesy of CrossFit Weightlifting Seminar Staff)

C&J w/u (before C&J) : Prior to Clean & Jerk, with an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk   

WOD:

20 Min to est 1RM Snatch

20 Min to est 1RM Clean & Jerk

Compare to 17 Sept

Video courtesy of Alex Yao.  Little motivation to get you going today.  Time to see how honing technique over the past 9+ weeks has worked for us.  Trust in your technique and see what you can move! Since we have been working Power Clean and Power Snatch complexes this cycle, maybe stick with power versions today.  Either way, MOVE SOME WEIGHT!!!

Scaling Options: N/A

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit

Banded OH stretch – 2 min per side

Warmup:

50 Single Unders

25 SUs on l-leg

25 SUs on r-leg

30 Alternating Single Unders

30 Dubs or 3 attempts

10 KB deadlifts

10 Russian KB Swings

10 Am KB Swings

50’ Suitcase walk per arm (see vid below, courtesy of T-Nation)

WOD:

4 Rounds:

50 Am KB Swings (53/35)

40 Double Unders

30 KB Goblet Squats (53/35)

20 Pull Ups

100M L-Hand Suitcase Carry (53/35)

100M R-Hand Suitcase Carry (53/35)

Little bit longer WOD for today.  Chip away at the higher-rep sets and keep moving!

Scaling Options:

KB Weight -> 35/25 -> as needed

DUs -> 2X SUs

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

Cool Down:

Barbell forearm roll out – 1 Min per side

https://www.youtube.com/watch?v=cTvzDwBY46Q

Video courtesy of 3rd Element Fitness

Kneeling Lat Stretch – 1 Min per side  

Warmup:

Grab med ball

200M med ball run

10 front squats w/med ball

5 burpees

5 med ball push press to target

5 burpees

5 wall ball shots

10 Spider-Man Lunge

Warmup on Rig: On the pull up rig, perform 5 reps of: Scap Pull ups, Kip Swings, Kipping Knee Raise, Toe2Bar

Barbell warmup: With an empty barbell, perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Front Squat w/2 second pause at bottom

S/S/S:

Front Squat

5X5

Increase weight ea set

Compare to 2Oct

Video courtesy of CrossFit HQ.  My hope is over the last 9 or so weeks, you have become more comfortable in the front rack position and are able to keep high elbows throughout your Front Squat.  Always lead with the elbows when you come out of the hole, and your Front Squat will be successful.  Aim for heavier weight each set than what you used on 2 Oct.

WOD:

15 Min AMRAP:

10 Toe2Bar

20 Wall Balls (20/14)

10 Burpees

Scaling Options:

Toe2Bars -> Hanging Knee Raise -> Laying Toe2Bar -> V-ups

Med ball weight -> 14/10 -> as needed

Cool Down:

Cobra pose – 2 Min

Tricep smash on bar – 1 Min per side