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