Warmup:
500M Row
Spider-Man Lunge 30’
Heel2Toe 30’
Side Lunge 30’ and back
8 Box Step Ups
4 Box Jumps
5 Scap pull ups
5 Beat Swings
5 Kip Swings
5 Box Jump Overs
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 + OHS
4@70%
4@75%
3@80%
Sets start every 5 min
%s Based off 16Aug2023 1RM
Video courtesy of Wil FLeming.
Last running of our Snatch Complex for this cycle prior to our Oly 1RM re-test (25Oct). By now, we have gotten used to hitting the powerful hip extension and hard pull to nail the Power Snatch, followed by keeping the core tight and stable for the OHS. We jump up in %s, so keep that form dialed in!
WOD:
14 Min AMRAP:
400M Run
25 Box Jump Overs (24″/20″)
12 Toe2Bar
Video courtesy of CrossFit HQ.
Look to stay on a steady pace throughout each movement today to get as many rounds as possible. Goal should be 4+.
Scaling Options:
Run -> 500M Row
Box height -> 20/16 -> as needed (ELITE: 30/24)
Toe2Bar -> Alt Single Leg T2B* -> Kipping Leg Raise -> Strict Leg Raise -> V-Ups
Video courtesy of FitKAFAlar.
Joint Strike CrossFit 