Warmup:
10 Cal Ski Erg
10 Iron Cross
10 Cobra2Downward Dog
Grab light DB
5 Single-arm DB deadlift per side
5 Single-arm DB high pulls
5 Single-arm DB shoulder2OH
6 Alt DB 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:
Snatch Grip Deadlift
5X5
Increase weight ea set
Video courtesy of Untamed Strength.
Our pulling movement for this cycle will be Snatch-Grip Deadlifts. Looking to reinforce the first pull of our Snatch. The stronger we are here, the better our Snatch will become.
WOD:
For Time:
100 Cal Ski Erg*
*Every minute on the minute, 8 Alt DB Snatch (50/35)
-WOD starts with 8 Alt DB Snatch
Video courtesy of Chalk Fitness.
Key to this is smooth movements on the Snatch so you aren’t overly blown up when you get on the Ski Erg. With the Ski Erg, get a hard drive down to get that fly wheel going!
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE:70/55)
Joint Strike CrossFit 