Warmup:
500M Row or 400M jog
Spider-Man Lunge w/twist
10 Kickers per leg
10 Squat2Stands
10 Thoracic High Fives
10 PVC Pass throughs
10 PVC OHS
10 PVC SOTS Press (see video below, courtesy of CrossFit HQ)
On Rig: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, 3-5 Strict Pull Ups, 5 Kipping Pull Ups, 5 Chest2Bar Pull Ups
Barbell warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/shrug/High Elbows, High Hang Power Snatch, OHS, Pressing Snatch Balance (slow, timing drill), Heaving Snatch Balance (fast drop)
S/S/S:
Power Snatch + OHS + Snatch Balance
3@65%
3@70%
2@75%
Sets start every 3 min
Video courtesy of CrossFit Trajectory. Our second run of our Snatch Complex this cycle. As mentioned last time, we are working on continued stability in the OH position through an OHS, but we include the Snatch Balance to this complex. The addition of the Snatch Balance will help us get more efficient at getting under the bar FAST and still maintaining good position and control. Why is this important? The better we get with this, the better our Squat Snatch will get. The path a bar has to travel in a Squat Snatch is much shorter than the path in a Power Snatch. The shorter path should allow for us to handle heavier loads in a Squat Snatch rather than a Power Snatch. %s go up this week, so stay tight!
WOD:
In 2 Minutes, complete:
5 Chest 2 Bar Pull Ups
Max Reps Hang Power Snatch (95/65)
Rest 45 sec
Repeat for 5 Rounds
Score=Total Hang Power Snatches
Video courtesy of ZOAR Fitness. Some good keys to efficiency in cycling the Hang Power Snatch. The Chest2Bar Pull ups are your buy-in. The real work begins with the Hang Power Snatch.
Scaling Options:
C2B Pull ups -> Chin-above Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows
Bar weight -> 75/55 -> as needed
