20210317

Warmup:

200M jog

10 Box Step Ups

10 Spider-Man Lunge w/twist

8 Box Jumps

10 Squat2Stands

10 Bow2Bends

6 Box jump Overs

Kneeling OH stretch on box – 30 sec

Barbell Warmup: With an empty bar and with hands in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/Hi Elbows, High Hang Power Snatch, Hang Power Snatch, Power Snatch from Mid-Shin

Pic courtesy of Tangletown CrossFit.  Grab a Buddy! (get it?……anyone?….no one laughing but me, right?….)

WOD:

PARTNER WOD

FOR TIME:

30 Power Snatches (115/80)

40 Box Jump Overs (24″/20″)

20 Power Snatch

60 Box Jump Overs

10 Power Snatch

80 Box Jump Overs

 

*WOD is done in order, but partners can break reps up any way they like

**If doing solo, cut reps in half, and try to maintain an equal work/rest ratio

For those who can get into the gym, find a buddy to knock this one out.  If you are still stuck at home and don’t have a partner, just try to keep an even work/rest ratio.  Meaning, if I go 30 seconds to get X number of Snatches in to start, then I break for 30 seconds (so my imaginary “partner” can do their reps).

 

 

Scaling Options:

Bar weight -> 95/65 -> As needed

Box height -> 20/16 -> As needed *NOTE to count as RX, must be jumps.  Step overs or Scaled

 

Cool Down:

Banded OH Stretch – 2 min per side

 

Pigeon Pose on Box – 2 Min per side

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