Warmup:
200M run w/med ball
Bear crawl w/med ball 30’
Reverse Bear Crawl w/med ball 30’
8 Wall ball shots
10 PVC pass thrus
5 PVC OHS
5 PVC drop snatch
On rig: Perform 5 reps of: scap pull ups, beat swings, kip swings, kipping knee raise, toe2bar
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@70%
4@75%
3@80%
Sets start every 5 min
% Based on 7June 1RM
Video courtesy of Train FTW.
Last time hitting our Snatch Complex for this cycle. We’re looking at re-testing our Snatch 1RM on 16 Aug, so we’ll still get some more practice in prior to that, but today we want to up our % and make these sets challenging.
WOD:
12 Min AMRAP:
21 Wall Balls (20/14)
12 Toes 2 Bar
9 Power Snatches (115/80)
Video courtesy of Misfit Athletics.
As I’ve said numerous times, key to any AMRAP is consistency in movement and not burning yourself out too fast. This will apply to today’s WOD for sure. With the rep range on these movements, I’m not looking to sprint through anything, but rather do a long (possibly unbroken) set on each movement. With the Wallballs, keep the feet planted on the ground and use leg drive to move the ball up rather than resorting to jumping at the end of the movement. On the T2Bs, stay smooth on the movement as you push away from the pull up bar in your kip. Lastly, on the Power Snatches, on the way back down, make contact with the hip and then ride the bar down the leg. This will allow you to keep a flat back and not round.
Scaling Options:
MB weight -> 14/10 -> as needed
Toe2Bar -> Alt. single leg T2B -> Kipping Knee Raise -> V-Ups
Bar weight -> 95/65 -> as needed (ELITE:135/95)
Joint Strike CrossFit 