Warmup:
1:00 Row
10 PVC Pass Throughs
10 PVC Around the Worlds
5 Snatch Grip Behind The Neck Push Press
5 PVC OHS
5 PVC Drop Snatches
On Rig: Perform 5 reps of: Scap Pull Up, Beat Swing, Kipping Knee Raise, Toe2Bar
Barbell Warmup: With an empty bar and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, BTN Push Jerk, High Hang Power Snatch, Hang Power Snatch, Power Snatch from Mid-Shin, Squat Snatch from Mid Shin
S/S/S:
3-Postion Snatch (Floor, Below the Knee, above the knee)
3@60%
3@65%
2@70%
Sets start every 3 min
%s Based on 29Mar 1RM
Video courtesy of Catalyst Athletics.
Our Snatch Complex for this cycle will be a Three-Position Snatch. One Snatch from floor, hang onto the bar and perform one snatch from below the knee, hold onto the bar and perform one snatch from above the knee. The goal is all 3 being Squat Snatches, but if that is a LIMFAC, aim for power snatches for the catches and add an OHS on each snatch. With every rep, the hip extension becomes more important to move that bar high enough for you to drop underneath.
WOD:
3 Rounds For Time:
11 OHS (95/65)
13 Bar Facing Burpees
15 Toes 2 Bar
Video courtesy of Misfit Athletics.
As crazy as this sounds, today you’ll want to let your arms and shoulders recover in the bar facing burpees. Think about it, you go from taxing them in the OHS as well as in Toe2Bars, so how can you recover them in the bar facing burpees? Easy. Do more of a sprawl as you come down on the ground to avoid putting the shoulder through more work, and use the hips to get you off the ground instead of treating it like a push up. You do these little tweaks in the burpee, you’ll have more juice in the arms and shoulders for the Toe2Bars.
Scaling Options:
Bar weight -> 75/55 -> as needed (ELITE: 135/95)
Toe2Bar -> Alt Single Leg Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise > Laying Toe2Rig
Joint Strike CrossFit 