Warmup:
2 rounds:
:30 jump rope
5 Inchworm pushups
10 Spider-Man lunge
8 Single DB front squat (per side)
8 Single DB Shoulder2OH
:20 Hollow Hold
10 Alt V-Ups
Then…
Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, high hang power clean, hang power clean, power clean from mid-shin, squat clean from mid-shin, strict press, push press, push jerk, split jerk
S/S/S:
3-Position Clean (High Hang, Hang, From Floor)
3@65%
3@70%
2@75%
+ 1 Jerk at the end of each set
Sets start every 4 min
% Based on 7June 1RM
Video courtesy of CrossFit Southie. Second time hitting our current Clean Complex for this cycle. With the %s going up, your time per set will increase. As with last time, make sure you finished each set with one either Push Jerk or Split Jerk.
WOD:
17 Min AMRAP:
10 Dual DB Thrusters (50/35)
15 GHD Sit Ups
*After Each Round of GHDs…
– Reps of 30-40-50-60…etc of Double Unders (add 10 reps each round)
Videos courtesy of Rogue Fitness and CrossFit HQ, respectively.
Looking to get as far as possible in 17 min with this WOD. The Thrusters and GHDs will stay the same throughout, but your Dubs will go up by 10 every round. Stay as steady on those as possible. On the GHDs, make sure to “fire” the legs as you come up, otherwise you’re only coming up using the low back.
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE: 70/50)
GHD -> Ab-Mat Sit Ups -> feet Anchored (ELITE: weighted GHD)
Dubs -> 2X Single Unders
Joint Strike CrossFit 