20210603

Warmup:

Grab light DB

400M jog

10 Spider-Man Lunge w/twist

5 DB deadlifts per side

5 DB High pulls per side

6 Alt DB Snatch

10 Thoracic High Fives

10 PVC Pass throughs

10 PVC OHS

10 PVC SOTS Press

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

4@70%

4@75%

3@80%

Sets start every 4 min

Video courtesy of CrossFit Trajectory. Our final run of our Snatch Complex this cycle before we re-test our Snatch 1RM.  This cycle’s focus on speed under the bar with the Snatch Balance should make many of you more confident to drop in for a Squat Snatch instead of depending on a Power Snatch when you go for that 1RM. This time around, %s go up so stay tight!

WOD:

21-15-9*:

Alt DB Snatch (per arm) (50/35)

*400M run after each round

 

On DB Snatch, 1 L-arm + 1 R-arm = 1 Rep

Video courtesy of BP Training Systems. So, to clarify, you are switching arms every rep, but you must complete the rep count of the round on both arms before moving on.  Example, round one is 21 reps, so you must complete 21 reps on the left arm and 21 on the right arm

Scaling Options:

DB Weight -> 35/25 -> as needed

Run -> 500M Row

Cool Down:

Banded OH Stretch – 1 Min per side

 

Pigeon Pose – 1 Min per side