Warmup:
2 Rounds:
200M jog
5 Inchworm to push up
10 Twisting push ups
5 reps of A-T-Y drill – see video below, courtesy of CrossFit Massapequa
On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Strict Pull Ups (or ring rows), Kipping Pull Ups (or ring rows)
Barbell w/u: With an empty barbell and in Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, BTN Push Jerk, High Hang Power Snatch, Hang Power Snatch, Power Snatch from mid-shin.
S/S/S:
Bench Press
3X5
Increase weight ea set
Video courtesy of CrossFit HQ. Second time hitting our Bench Press this cycle. Point for the day, make sure your feet are solidly on the ground throughout the lift. Push the whole bottom of your foot into the ground to help keep you stable. Reps drop to 3 per set, so aim to go heavier than the 5X5 week.
WOD:
For Time:
10-8-6-4-2: Power Snatch (95/65)
15-13-11-9-7: Pull Ups*
*200M Run after every set of Pull Ups
So, the way this WOD will go, at 3,2,1..Go!, complete 10 Power Snatches, then 15 pull ups, followed by a 200M run, then 8 Power Snatches, and then 13 pull ups, followed by a 200M run, etc… Try to pick up the pace as the reps get smaller.
Scaling Options:
Bar weight -> 75/55 -> as needed
Pull Ups -> Buddha Pull Ups -> Ring Rows
Joint Strike CrossFit 