Warmup:
2 Sets:
:30 Jump Rope
Spider-Man Lunge 30’
Walking Kicks 30’
10 Squat2Stand
10 Thoracic High Fives
Then…
10 PVC Pass thrus
10 PVC OHS
Barbell warmup: With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin
S/S/S:
Snatch Complex:
1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch
With a running clock:
From 0:00-5:00, do 4 @65%
From 5:00-10:00, do 4 @70%
From 10:00-15:00, do 3 @75%
%s Based off 25Oct Snatch 1RM
Video courtesy of Diablo CrossFit.
Third time hitting our Snatch Complex this cycle. %s stay the same as last time, but reps go up, so time per round goes up to 5 min.
WOD:
EMOM 16:
Min 1 – 150M/110M Row
Min 2 – 100M Run
Min 3 – 45 Double Unders
Min 4 – 150M/110M Ski Erg
Today is more about steady state work for 30-40 seconds each minute.
Scaling Options:
Run –> 7/5 Cal Echo Bike (ELITE: 200M Run)
Dubs –> 90 Single Unders (ELITE: 100 Dubs)
Joint Strike CrossFit 