Warmup:

200M jog

Spider-Man Lunge 30’

Walking Kicks 30’

Side Lunge 30’

10 Cal Row

Heel2Toe 30’

Duck Walk 30’

Inchworm 30’

Burgener warmup- Videos below courtesy of The CrossFit Weightlifting Seminar Staff. Two angles of Sage Mertz hitting the Burgener WU

S/S/S:

3-Postion Snatch (Floor, Below the Knee, above the knee)

3@65%

3@70%

2@75%

Sets start every 3 min

%s Based of 12Aug 1RM

Video courtesy of Catalyst Athletics. Second run of our Snatch Complex for the cycle.  Again, it is a 3-position Snatch.  We will perform one snatch from the ground, hold onto the bar, set up right below the knee and perform a second snatch, still holding onto the bar, we will set up above the knee and complete our third and final snatch of the complex.  As we have been progressing in catching the bar in the bottom of the squat, the goal with all 3 reps is to catch at the bottom of the Overhead Squat.  If dropping under fast is still a limiting factor, catch at power and then ride down to the bottom positions of the OHS.  Each time you do a rep, aim to get FASTER on the drop under.

WOD:

For Time:

10 Cal Row

100M Run

20 Cal Row

200M Run

30 Cal Row

400M Run

30 Cal Row

200M Run

20 Cal Row

100M Run

10 Cal Row

15 Min Time Cap

Consistent pace and fast transitions will make getting under the time cap a doable thing.

Scaling Options:

Run -> 30 sec cardio for every 100M

Cool Down:

Tabata Roll Out

Spend 20 seconds rolling out one body part, take a 10 second break, and then do the next body part.  Do the whole body in this fashion