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

Burgener warm up (see vids below showing 2 angles of the warm up, courtesy of CrossFit Weightlifting Seminar Staff) – per form 3 reps at each position

S/S/S:

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

4@65%

4@70%

3@75%

Sets start every 4 min

%s Based off 3Dec 1RM

Video courtesy of Diablo CrossFit.  Third time hitting our Snatch Complex this cycle!  As a reminder, our complex consists of 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.  The %s stay the same as last time, but reps go up, so time per round goes up to 4 Min.  Use that Hook Grip!

WOD:

35-25-15:

Overhead Squat (95/65)

*Between rounds, complete –

200M Suitcase Carry, switch hands @ 100M (53/35)

Video courtesy of CrossFit Weightlifting Seminar Staff.  Key to stringing together these OH reps will be Active Shoulders.  Remember, let me see the armpit

 

Video courtesy of HeartCore Athletics.  Demo of the KB Suitcase Carry.  Remember, keep the torso tight, head neutral and shoulders even.

 

Scaling Options:

Bar weight -> 75/55 -> as needed

KB weight -> 35/25 -> as needed

 

Cool Down:

Banded OH stretch – 1 Min per side

 

Barbell forearm roll out – 1 Min per side

Video courtesy of 3rd Element Fitness.