Warmup:

10 kickers per leg

10 Cossack Squats

10 Squat 2 Stands

Spider-Man Lunge 30’

Inchworm 30’

10 PVC pass thrus

10 PVC Around the worlds

10 PVC OHS w/5 sec pause @ bottom

Barbell warmup:With an empty barbell, perform 5 reps of: Good mornings, Kang Squats, RDLs, Snatch Grip RDLs. Keep hands in Snatch Grip and perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang muscle snatch, Behind the Neck Push Jerk (keep hands Snatch grip), Hang Power Snatch, Power Snatch from mid-shin

S/S/S:

Snatch Grip Deadlift

3X5

Increase weight ea set

Video courtesy of Untamed Strength.

Second time hitting our Snatch-grip Deadlifts this cycle.  Focus on keeping the knuckles facing the ground through the lift.  This will hopefully translate to the same habit when hitting snatches, as the knuckles-down helps prevent early arm bend.  Also, keep your back flat!

WOD:

“Isabel”

For Time:

30 Power Snatches (135/95)

Compare to 20190719

Video courtesy of Noah Ohlsen.  Classic CrossFit Benchmark today!  The snatches can be Power (actually, suggest this so you can move through faster!).  Even though I want you going fast, don’t let your form go downhill for the sake of speed.  Rather you have a slower time than injure yourself.

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> as needed

Cool Down:

Roll out T-spine – 2 Min

Banded OH stretch – 1 Min per side