Warmup:

8 Box step overs

10 Squat2Stands

10 Kickers per leg

5 Scap pull ups

5 Box Jumps

5 Cobra to Downward Dog

5 Kip swings

5 Cobra to Hip Snap (see video below, courtesy of Invictus Fitness)

5 Kipping knee raise

Barbell Warmup:With an empty bar and in Snatch Grip, perform 3 reps of: Behind The Neck 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

4@70%

4@75%

3@80%

Sets start every 4 min

%s Based on 16 Mar 1RM

Video courtesy of Diablo CrossFit. Last time hitting our Snatch complex this cycle before we re-test our 1RM. %s go up this time, so stay tight!!

WOD:

18-15-12-9-6:

Burpee Box Jump Overs (24/20″)

Toe to Bar

DB Bench Press (50/35)

Video courtesy of Misfit Athletics. Goal should be to hit each set as a sprint per movement.  Keep rest to only the transition from one movement to the next.

Scaling Options:

Box height -> 20/16 -> as needed

Toe2Bar -> Kipping knee raise -> strict knee raise -> laying T2B -> V-Ups

DB weight -> 35/25 -> as needed (Elite – 70/50)

Cool Down:

Scorpion pose – 1 Min per side

 

Kneeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW.