Warmup:

10 Cal Row

5 Back Roll to V-Sit

10 Iron Cross

10 Bow 2 Bends

10 Cal Row

10 Cat/cow Stretch – see video below, courtesy of HowCast

10 Huggers

10 Over & Backs

Barbell warmup: With an empty bar and in Snatch Grip perform 5 reps of: RDLs, dip/shrug, dip/shrug/high elbows, hang power snatch, power snatch from mid-shin

S/S/S:

Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Starting Strength. Last time hitting deadlifts prior to our 5X5 re-test! Like Wednesday, the goal here is a heavy single for the day.  Doesn’t have to be a new 1RM, but if you are feeling good and want to make a run at a new 1RM, go for it!

WOD:

42-30-18:

Calorie Row

Power Snatches (95/65)

Video courtesy of CrossFit Affiliate Programming.  Quick cues on cycling the Power Snatch. Look to make today a bit of a sprint.

Scaling Options:

Bar weight -> 75/55 -> as needed

Cool Down:

Iron Cross hold -1 Min per side

 

Banded hamstring stretch – 1 min per side