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Warmup:
2 Sets:
8 Box step ups
10 Spider-Man Lunge
10 Push-ups w/twist
10 Bow2Bends
10 Kneeling Lat Stretch
10 PVC Pass thrus
10 PVC OHS
Then…
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:
Snatch Lift Off to bottom of knee, Snatch High Pull (slow descent), Power Snatch, Squat Snatch
With a running clock:
From 0:00-4:00, do 2 @65%
From 4:00-08:00, do 2 @70%
From 08:00-12:00, do 2 @75%
%s Based off 10 Jan 1RM
Video courtesy of Bredni Roque.
Our second time hitting our Snatch Complex this cycle. With % going up, we’ll give you an extra minute to get through each set.
WOD:
10 Min AMRAP:
10 Dual KB Step-Ups (55/35) (24″/20″)
5 KB Renegade Rows (per side) (55/35)
10 Dual KB Step-Ups
10 KB Renegade Rows (per side)
10 Dual KB Step-Ups
15 KB Renegade Rows (per side)
10 Dual KB Step-Ups
20 KB Renegade Rows (per side)
Etc…
Score = Completed Rounds + leftover reps
Video courtesy of ONNIT.
Today you’ll tackle an ascending ladder of KB Renegade Rows with a constant set of 10 Dual KB step ups in each set. Smooth, steady reps is your game plan.
Scaling Options:
KB weight -> 35/25 -> as needed (ELITE: 70/55)
Box height -> 20/16 -> as needed
Joint Strike CrossFit 