Spider-Man lunge 30’
Duck walk 30’
Crab walk 30’
One-leg RDL to kick 30’
10 PVC Pass Thrus
10 PVC Around the worlds
10 PVC OHS
Burgener warm up. See videos below (courtesy of CrossFit Weightlifting Seminar staff). Perform 3 reps per movement.
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. Last time hitting our Snatch Complex this cycle before we re-test our 1RM. As you’re used to now, the 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 go up for this last time, but time per round stays at 4 Min. Use that Hook Grip!
4 Rounds for Time:
9 OHS @95/65
-10 Min Cap-
Look to move with a purpose on this one to make it under the time cap!
Run -> 250M Row
Bar weight -> 75/55 -> as needed
Banded OH Stretch – 1 Min per side
Saddle Pose – 2 Min
Video courtesy of Signum Fitness & Nutrition