10 Twisting Push Ups
5 Sit Ups
On Rig: Perform 5 reps of: Scap Pull Up, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows
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
Snatch + Hang Snatch + OHS
%s based on 10Jun 1RM
Sets start every 4 min
Video courtesy of The Strength Agenda. Third 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.
50 Pull Ups
50 Ab-Mat Sit Ups
50 Push Ups
*Break up reps/distance any way you want
Time Cap – 18 Min
So, you can make this into 6 rounds, 200M run, 25 reps of any of the movements, or run the whole 1200M and then start on the movements. However, you want to do the work is up to you, as long as you get the work down under the time cap. If you hit the cap, add one second for every rep and one second for every 100M left over to your time.
Run -> 1500M Row
Pull Ups -> Buddha Pull Ups -> Ring Rows
Push Ups -> off a bench