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


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




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!



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.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s