20220412

Warmup:

Jog 30’/back-pedal back x 3

Stiff leg bear crawl 30’

Inchworm 30’

Twisting Lunge 30’

Duck Walk 30’

10 Cobra to Downward Dog

5 DB press per side

5 DB thruster per side

Barbell Warmup: With an empty bar and in Snatch Grip, perform 3 reps of: BTN Push Press, ¼ OHS, ½ OHS, Full OHS, RDL, Dip/Shrug, Dip/Shrug/High Elbow, Low Hang Muscle Snatch, Low Hang Power Snatch, Low Hang Squat Snatch, Snatch Pull

S/S/S:

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

3@65%

3@70%

2@75%

Sets start every 3 min

%s Based on 16 Mar 1RM

Video courtesy of Diablo CrossFit. Second time tacking our Snatch complex this cycle. As a reminder, our Snatch complex consists 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.  Our weights go up this week, so move the bar efficiently and use that VIOLENT hip extension!

WOD:

3 Rounds For Time:

6 Man Makers (35/25)

9 Deadlifts (275/195)

12 Single Arm OH Walking Lunges* (35/25)

*Switch arms after 9 lunges

Video courtesy of Camille Leblanc-Bazinet.  Quick demo of a Man Maker (one rep consists of going to the floor with your dumbbells and doing a push up, one DB row per side, holding onto the DBs as you plant your feet and completing a squat clean thruster). Today we are mixing in some fun dumbbell work with a little good ol’ fashioned picking weight up off the floor!

Scaling Options:

DB weight -> 25/15 -> as needed

Bar weight -> 225/155 -> 185/130 -> as needed

Cool Down:

Banded OH stretch – 1 Min per side

 

Roll out hamstrings and quads – 1 Min per body part

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