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
Joint Strike CrossFit 