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
Joint Strike CrossFit 