Warmup:

Jog 30’ and back x 3

Walking lunge 30’

Inchworm 30’

Spider-Man lunge 30’

Then, 2 rounds of:

5 med ball deadlifts

5 med ball front squats

5 med ball drop unders – see video below, courtesy of CrossFit HQ

5 med ball cleans

5 med ball thrusters

Then…

Barbell Warmup: With an empty bar, start in Snatch grip and perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, Hang Power Snatch, Power Snatch from Mid shin

WOD:

21-15-9:

Power Snatch (115/80)

Wall Balls (20/14)

 

Rest 3 Min, then…

 

15-12-9:

OHS (115/80)

Med Ball Cleans (20/14)

 

Rest 3 Min, then…

 

300′ Back Rack Walking Lunge (115/80)

Videos courtesy of CrossFit HQ and Train FTW, respectively.  Demos of Med Ball Cleans and Back Rack Walking Lunges.  We really want to push the comfort level in both our overhead position and leg endurance today.  The 3 min breaks should allow you time to catch your breath, get your hear rate back under control to be ready for the next piece.  For the back rack walking lunge, it may work best marking off a 30’ section and know that you will lunge down and back 5 times.  You COULD go unbroken through it all, or every time you return to the start point, put the bar down for a quick breath, then go right back into it.

Scaling Options:

Bar weight -> 95/65 -> as needed

Med Ball weight -> 14/10 -> as needed

Cool Down:

Oly Wall Sit – 3 Min

 

Banded quad stretch – 2 Min per side

Video courtesy of Smarter Sweat