Warmup:
200M jog
10 Bow2Bends
10 Squat2Stands
8 Box Step Ups
10 Thoracic High Fives
8 Box Jumps
On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Kipping Toe2Bar
10 PVC Pass throughs
10 PVC OHS
10 PVC SOTS Press – see video below courtesy of CrossFit HQ
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), Hang Squat Snatch, Squat Snatch from mid-shin
S/S/S:
Snatch + Hang Snatch + OHS
3@65%
3@70%
2@75%
%s based on 10Jun 1RM
Sets start every 4 min
Video courtesy of the Strength Agenda. Second time hitting our Snatch Complex this cycle. As a reminder, our complex consists of one Squat Snatch, one Hang Squat Snatch, and one Overhead Squat. Again, our goal is to continue to increase being comfortable catching the bar at the bottom of the OHS position. The more comfortable you are, the easier it will be to catch heavier and heavier loads at this position, leading to new PRs on your Snatch
WOD:
36-24-12*:
Front Squats (115/75)
Toe to Bar
Box Jumps (24/20)
*Every Minute on the Minute – 4 Burpee Over Bar
Start WOD with Burpee over Bar
Video courtesy of CrossFit Northwest Paterna. Key to this is 1) move fast and 2) be as efficient as you can on the burpee over bar piece. Remember, you don’t have to stand all the way up out of the burpee, just get up and leave the ground with two feet and land with two feet on the other side of the bar
Scaling Options:
Bar weight -> 95/65 -> as needed
Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups
Box height -> 20/16
Burpee over bar -> stepping over (instead of jumping)
Cool Down:
Kneeling shoulder stretch on box – 1 Min
Video courtesy of Train FTW.
