Warmup:
200M run w/Med Ball
10 Med Ball Squats
8 MB push press to target
6 Wall Ball Shots
10 PVC pass thrus
10 PVC around-the-worlds
10 PVC Overhead Squats
Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squats, Elbow Rotations. Move hands out to Snatch grip and perform 5 reps of: Behind the Neck Push Press, OHS, Snatch Drop, Heaving Snatch Balance
S/S/S:
Every 2 Min for 12 Min:
2 Reps of
Snatch Balance + OHS
Start at 60% of Snatch 1RM and build by feel
Video courtesy of Train FTW.
To start today off, we want to get a little overhead squat position work in. So for a total of 6 sets you will perform two reps of a Snatch Balance and an Overhead Squat. You can either take the bar out of the rig or pick it up off the ground and put it on your shoulders, up to you. Our focus in the Snatch Balance will be a QUICK drop underneath along with a solid punch to get us very stable at the bottom receive position. Once you stand up with the bar, continue to one more OHS. After that OHS, bring the bar back to the shoulders, and hit the rep again. Your starting work weight will be roughly 60% of your Snatch 1RM. You can either stay at the same weight or build in weight as you feel comfortable. The goal is to have us ready to catch some good next week in our re-test week.
WOD:
15-12-9-6-3:
Wall Balls (20/14)
Power Cleans (115/80)
*25 Unbroken Double Unders After Each Round
15 Min Cap
*If you trip up during the 20, start back at zero
Video courtesy of Kristi Eramo O’Connell. Some good tips on consistent Double Unders.
Today, the wall balls and Power Cleans are pretty self-explanatory. But, wanted to clarify on the Double Unders. Each set of dubs HAS to be unbroken. Meaning, if you trip up before you hit 25, you start that set of dubs again, but back at zero. So, we are looking for steady, consistent reps.
Scaling Options:
MB weight -> 14/10 -> as needed
Bar weight -> 95/65 -> as needed
Dubs -> 15 unbroken Dubs -> 50 unbroken Single Unders
Joint Strike CrossFit 