Warmup:

Grab set of light DBs

200M jog

5 DB deadlifts

8 Squat2Stand

5 Hang DB Power Clean

8 Pushup2Downward Dog

5 DB Push Jerk

10 Thoracic High Fives

Burgener warmup – See 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)

4@65%

4@70%

3@75%

Sets start every 4 min

%s Based of 12Aug 1RM

Video courtesy of Catalyst Athletics. Third run of our Snatch Complex for the cycle.  As a review, 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 you know, we have been progressing in catching the bar in the bottom of the squat, so 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. %s stay the same as last time, but reps increase, so time per round goes up to 4 Min.

WOD:

DOUBLE DB DT

10 ROUNDS FOR TIME:

12 DB Deadlifts (50/35)

9 DB Hang Power Cleans

6 DB Push Jerks

 

Time Cap – 18 Min

Double DB DT” is a play off of the classic CrossFit benchmark “DT” (5 Rounds, 12 Deadlift, 9 Hang Power Cleans, 6 Push Jerks, 155/105#). We are trying to train strength endurance with a light-moderate loading. It is important that you choose a loading that allows you to complete each set in 2 sets or less. Most of us have trouble with the jerk. Consider resting a few extra seconds after the hang power cleans before you go into the push jerks. You can also use a few tricks to help you work through the reps. 1) Rest after your 11th deadlift, then perform your 12th deadlift and go directly into your hang power cleans. 2) Rest after your 8th hang power clean, then perform your 9th and complete all 6 jerks unbroken. If you want an extra challenge, try to take the shortest rests between the jerks and the deadlifts. Take longer rests between the deadlifts and the hang power cleans.

Scaling Options:

DB weight -> 35/25 -> as needed

Cool Down:

3 SETS

:30 Calf Stretch per Leg

:30 Couch Stretch per Side

:30 Foam Roll Foot per foot