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.

 

Cobra Pose – 2 Min