Pic courtesy of CrossFit HQ. Don’t forget, if you registered for the Open, submit your scores by 5 PM PT Monday!
10 PVC Pass Throughs
10 PVC Around the worlds
10 Thoracic High Fives
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell Warmup: With an empty bar and in Snatch Grip, perform 5 reps of: RDL, Dip/Shrug, Dip/Shrug/High Pull, High Hang Muscle Snatch, BTN Push Jerk, OHS, Hang Power Snatch
In 10 Min, find heavy set of 3 on Overhead Squat
Rest 5 Min, then…
Video courtesy of Catalyst Athletics. Today is not about finding a new 3RM, but if you hit a new one, awesome! It is more about building up weight in the given amount of time and prepping the body for the loads it will feel in the WOD today.
Every 90 seconds for 9 Min:
1 Snatch Deadlift + 2 Hang Power Snatch + 3 OHS
Stay at 60% of Heavy set of 3 across all 6 sets
So, now that we have our OH position dialed in, this complex, your goal is to stay good and tight in the Snatch Grip deadlift, use that hip explosion to move the weight overhead in the Hang Power Snatch, and then reinforce the OH position during the OHS. With a load lower than what you just got for 3 reps, focus on perfect form.
Bar weight -> Start at 50% of Heavy 3-rep OHS
Overhead Thoracic Drill – 2 Min
Video courtesy of Movement Enhanced