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
Joint Strike CrossFit 