20211109

Warmup:

200M jog

10 Squat2Stands

5 Inchworm to hollow hold 10 Spider-Man Lunge w/twist

10 PVC pass Thrus

10 PVC around-the-worlds

10 PVC OHS

Burgener warm up – see video below, courtesy of CrossFit Weightlifting Seminar Staff.

S/S/S:

2-Second Paused Snatch (at knee)

3@65%

3@70%

2@75%

Sets start every 3 min

Video courtesy of Catalyst Athletics. Second run at our Snatch variation for this cycle.  As a reminder, for each rep, pull up to the middle of your knee, and pause there for 2 seconds before finishing the Snatch.  Keep tension while in the pause.  Focus on not re-bending between the end of the pause & the finish of your pull into the snatch

WOD:

“Jenny”

20 min AMRAP:

20- OHS 45/35

20- Back Squats 45/35

400m Run

 

Compare to 20151103

jennifermoreno_th

Pic courtesy of CrossFit HQ. “Salute to Service” week continues with “Jenny”. U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno

Scaling Options:

OHS – 35/25

BS – 35/25

Run – 500M row

Cool Down:

Banded OH stretch – 2 min per side, switching every 30 sec

 

Pigeon pose – 1 min per side

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s