Warmup:
500M Row
Spider-Man Lunge 30’
Heel2Toe 30’
Side Lunge 30’ and back
Inchworm 30’
5 Scap pull ups
5 Beat Swings
5 Kip Swings
10 Air Squats
Barbell Warmup: With an empty barbell perform 5 good mornings, 5 elbow rotations, 5 Front Squats, then move hands to Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind-the-neck Push Jerk, OHS, high hang Power Snatch, Power Snatch from mid-shin
S/S/S:
Power Snatch + Overhead Squat
4@65%
4@70%
3@75%
Sets start every 5 min
%s Based off 16Aug2023 1RM
Video courtesy of Wil Fleming.
Third running of our Snatch Complex for the cycle. By now you should feel very confident getting that big hip extension and pull to get the bar over your head for the Power Snatch and have good stability in the OHS.%s stay the same, but reps increase, so time per set goes to 5 Min.
WOD:
12 Min AMRAP:
9 Pull Ups
3 Front Squats (115/80)
9 Pull Ups
6 Front Squats
9 Pull Ups
9 Front Squats
Etc.…Add 3 Front Squats every round
*Bar come from the ground to start the Front Squats
Video courtesy of CrossFit HQ.
Smooth and steady pull ups today should be your goal, so you can attack those Front Squats! And, with those Front Squats, best to go unbroken every time so you don’t have to do extra cleans to get the bar off the ground.
Scaling Options:
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar Pull Ups)
Bar weight -> 95/65 -> 75/55 -> as needed (ELITE:155/105)
Joint Strike CrossFit 