Warmup:

8 Box step ups

10 Spider-Man Lunge w/twist

10 Bow2Bends

10 Shoulder taps in plank

5 Box jumps

2 Wall Walks

10 PVC pass thrus

5 PVC OHS

5 PVC drop snatch

On rig: Perform 5 reps of scap pull ups, beat swings, kip swings, strict pull ups or ring rows, kipping pull ups or ring row

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)

4@65%

4@70%

3@75%

Sets start every 5 min

% Based on 7June 1RM

Videos courtesy of Train FTW.

Third round of our Snatch complex for this cycle.  Our reps per set increase, so total time per set increases as well. With an increase of reps, take that extra second between complexes to re-grip and rest your hips every time.

WOD:

18-15-12-15-18:

Handstand Push Ups

Box Jump Overs (24”/20”)

Pull Ups

18 Min Cap

Video courtesy of Functional Bodybuilding.

Little bit of a down-and-up the valley with our rep scheme today.  Look to hit manageable chunks of reps as you chip away at each round.  Don’t go too big and hit a fatigue point.  Knowing when to take that really quick breather to allow you to go right back in on the attack will be important today to get under the cap.

Scaling Options:

HSPUs -> Pike push up off box or floor -> High-kneel dual DB press (ELITE: Deficit HSPUs)

Box height -> 20/16 -> as needed (ELITE: 30/24)

Pull Ups -> Toenail Pull Ups* -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

(ELITE: Chest2Bar Pull Ups)

Cool Down:

Kneeling Shoulder stretch on box – 2 Min

KB/Med Ball Thoracic Mobility – 2 Min

Video courtesy of CrossFit Burgos