Warmup:

400M Jog

Spider-Man lunge 30’

Inchworm 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.

 

 

S/S/S:

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

4@70%

4@75%

3@80%

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!

WOD:

4 Rounds for Time:

200m Run

9 OHS @95/65

 

-10 Min Cap-

Look to move with a purpose on this one to make it under the time cap!

 

 

Scaling Options:

Run -> 250M Row

Bar weight -> 75/55 -> as needed

Cool Down:

Banded OH Stretch – 1 Min per side

 

Saddle Pose – 2 Min

Video courtesy of Signum Fitness & Nutrition