Warmup:
2 Sets:
10 in-place Lunge
10 Kickers per leg
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 . Prior to WOD, do 3 reps of: RDLs, Good mornings, Back Squat, Elbow Rotations, Front Squat, Hang Power Clean
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 @70%
From 5:00-10:00, do 4 @75%
From 10:00-15:00, do 3 @80%
%s Based off 25Oct 1RM
Video courtesy of Diablo CrossFit.
Final time hitting our Snatch Complex prior to our Oly re-test at the beginning of the New Year, so get some good practice in! The % go up, so take advantage of the time given per set to get good reps.
WOD:
“INCREDIBLE HULK”
AMRAP 20:
5 Deadlifts (115/75)
5 Hang Power Cleans (115/75)
5 Front Squats (115/75)
5 Push Press (115/75)
5 Back Squat (115/75)
Video courtesy of Barbell Beauties.
This WOD was created by Maxability Sports and CrossFit back in 2011. With 5 reps per movement, the ultimate goal is do a full round unbroken. As the WOD goes on, the best place to take a quick break would be after the 4th deadlift. Let the bar drop to the ground, take a second to shake out the hands, then pick it up for the 5th deadlift. Once you lock out, you are in position to go into your first hang power clean. Once the bar is on your shoulders, make it your goal to try to not let it drop until you finish the round.
Scaling Options:
Bar weight -> 95/65 -> as needed (ELITE: 135/95)
Joint Strike CrossFit 