Jog 30’ and back x 3

Stiff leg bear crawl 30’

Inchworm 30’

Spider-Man Lunge 30’

Duck Walk 30’

20-sec hold top of ring dip

10 Cobra to Downward Dog

Barbell Warmup:With an empty bar and in Snatch Grip, perform 3 reps of: Behind The Neck Push Press, ¼ OHS, ½ OHS, Full OHS, Snatch-grip RDL, Dip/Shrug, Dip/Shrug/High Elbow, Low Hang(right below knee) Muscle Snatch, Low Hang Power Snatch, Low Hang Squat Snatch, Snatch Pull


1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch




Sets start every 3 min

%s Based on 16 Mar 1RM

Video courtesy of Diablo CrossFit. Our Snatch complex this cycle will consist of 1 Snatch Pull, resetting on the ground, 1 Power Snatch, then bringing the bar to the hang, and finishing with a Low Hang (right below the knee) Squat Snatch.  The Snatch pull will help reinforce the 1st and 2nd pull in the Snatch and work to help prevent early arm bend in the snatch.  The Power Snatch will be to help work full extension on catching the bar high.  The low hang squat snatch will increase the range of control in a hang position and work on FAST drop under the bar after a Violent Hip Extension.


5 Rounds:

6 Thrusters (95/65)

7 Ring Dips

8 Burpee Over Bar

Video courtesy of CrossFit HQ.  Some words of wisdom on body position for the ring dips. Today’s WOD should be viewed as more of a sprint.  The reps are low and weight is manageable.  That said, if you hit a sprint pace, know that fatigue will catch up if body position and form are not still in place.  If you try to just muscle your way through or let the body just flail on the movements you will either injure yourself or waste too much energy and die out by the end.  Rather keep the body in good positions throughout and move efficiently through each exercise.

Scaling Options:

Bar weight -> 75/55 -> as needed

Ring Dips -> Box dips

Cool Down:

Triceps mash on barbell – 1 Min per side


Couch Stretch – 2 Min per side

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