Warmup:

200M jog

5 Single Arm DB deadlift

5 Single arm DB high pull

5 Single arm DB Push Press

10 PVC Pass Throughs

10 PVC Around the Worlds

5 Snatch Grip Behind the Neck (BTN) Push Press

5 PVC OHS

5 PVC Drop Snatches

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)

4@65%

4@70%

3@75%

Sets start every 5 min

%s Based on 29Mar 1RM

Video courtesy of Catalyst Athletics.

Third time hitting our Snatch Complex this cycle.  The %s stay the same, but reps increase, so time per set will move up to 5 min.  With each rep, the hope is you feel more and more comfortable dropping under the bar as soon as you heave it up overhead.

WOD:

10-8-6-4-3-2-1*:

Devil’s Press (50/35)

*200M Run after every round

Time Cap: 15 Min

Pic courtesy of CrossFit St.Hubert.

Try to cycle through the Devil’s Press as quick as possible and then keep a fast, yet steady pace on the 200M runs

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/55)

Run -> 250M Row (ELITE: 400M Run, push Time cap to 20 Min)

Cool Down:

Calf Stretch on rig – 1Min per side

Banded OH stretch – 1 Min per side