Warmup:

10 Box Step Ups

10 Cobra to Downward Dog

10 Spider-Man Lunge

5 Box Jumps

10 Squat2Stands

10 Thoracic High Fives

On Rig:On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows

Burgener warmup – See videos below (courtesy of 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@70%

4@75%

3@80%

Sets start every 4 min

%s Based of 12Aug 1RM

Video courtesy of Catalyst Athletics. Last time doing our Snatch Complex before we re-test our Snatch1RM.  Reminder, 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, set up above the knee and complete a third and final snatch of the complex.  The hope is, by this time, you have gotten pretty comfortable dropping to the bottom of an Overhead Squat to catch these snatches.  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 go up, so get ready!!!

WOD:

AMRAP 15:

1 Chest To Bar Pull Up

2 Burpees

3 Box Jumps (24″/20″)

Add 1 rep to all movements each successive round

Video courtesy of WOD Prep.  Some good tips on Chest2Bars. So, just remember, you add one rep per movement each round.  So, round one is 1 C2B pull up, 2 burpees, and 3 box jumps. Round two will be 2 C2B pull ups, 3 burpees, and 4 box jumps, etc… See how far you can get as your score is total reps.

Scaling Options:

C2B -> Chin above Pull ups -> Buddha pull up -> ring row -> table row

Box height -> 20/16 -> as needed

Cool Down:

Kneeling Lat Stretch – 1 Min per side

 

Pigeon Pose on Box – 1 Min per side