20230111

 

Warmup:

250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Snatch barbell w/u: With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin

Clean & Jerk barbell w/u (do before C&J): Prior to Clean & Jerk, with an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk

 

WOD:

20 Min to establish a  1RM Snatch

20 Min to establish a  1RM Clean & Jerk

 

Compare to 3Nov2022

Today is the day to see if our recent Oly cycle helped our Oly lifts!  Remember, don’t get too wrapped up in your head with trying to break your PR.  Go for “heavy for today”.  If it happens to end with a new PR, cool!  If it doesn’t, as long as you finish the day injury-free, then today was a win!!!  For a little motivation (courtesy of Frankie Chavez)

 

 

Scaling Options:

Can use Squat or Power version of the Clean and Snatch.  Jerk can be Split or Push

 

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit

 

Banded OH stretch – 2 min per side

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