Warmup:
1:00 row EZ pace
10 Spider-Man lunge w/twist
10 Squat2Stands
1:00 jump rope
10 Iron cross
10 Scorpion
10 PVC pass thrus
5 PVC OHS
5 PVC drop snatch
Barbell warmup: With an empty bar and in Snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang muscle snatch, high hang power snatch, hang power snatch, OHS, high hang squat snatch, hang squat snatch, squat snatch from mid-shin
S/S/S:
3-Position Snatch (High Hang, Hang, From Floor)
3@60%
3@65%
2@70%
Sets start every 3 min
% Based on 7June 1RM
Video courtesy of Train FTW.
New Strength Cycle begins today! We kick off with our new Snatch complex. Going opposite order of our last complex and we begin at the high hang, then go to the hang, then to the floor. This will allow us to put an emphasis on explosive hip extension and fast drops under the bar. The secondary emphasis is adding the pull from lower with each rep. If you can, hold onto the bar throughout the complex, but if you need to drop between the hang snatch and snatch from the ground, that’s fine.
WOD:
For Time:
10-9-8-7-6-5-4-3-2-1: Cal Row
10-20-30-40-50-60-70-80-90-100: Double Unders
16 Min Time Cap
Video courtesy of Elite SRS.
Nice little cardio couplet to finish off your Monday! As you row cals go down, your Double under numbers increase (order goes 10 cal row, 10 dubs, 9 cal row, 20 dubs, 8 cal row, 30 dubs, etc…) Steady pace on both so your transitions from one movement to the next go fast!
Scaling Options:
Dubs -> 2X Single Unders (ELITE: Cross-Overs)
Video courtesy of CrossFit HQ
Joint Strike CrossFit 