Warmup:

2X:

1:00 Jump Rope

10 Bow2Bends

10 Spider-Man Lunge w/twist

1:00 Row

Then…

10 PVC pass thrus

10 PVC OHS

10 PVC Drop Snatch – See video below, courtesy of Catalyst Athletics

Barbell warmup – With an empty barbell and hands in Snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind the neck push jerk, OHS, Snatch Balance, Hang Squat Snatch, Squat Snatch from mid-shin.

S/S/S:

Snatch + Hang Snatch + OHS

2@65%

2@70%

1@75%

Set Starts Every 3 Min

%s Based on 29May 1RM

Video courtesy of The Strength Agenda.

Second week of our current Snatch Complex this cycle. Aging, we want to focus on quick drops to the receive position for snatch and stability in that catch position.  On the first Snatch, get tall with the pull and then a split second later get under the bar FAST!  Once you stand up with the weight overhead, bring the bar back to the hips, set your posture and drop into the hang position, then really use those hips to get that bar moving up.  Just like in the first snatch, get under that bar FAST!  Once you stand with the bar overhead, stay tight in the core and keep the arms solidly locked out, and get one more OHS. Percentages go up, so stay tight!

WOD:

4 Rounds for Time:

750M Row

50 Double Unders

Time Cap: 18 Min

Video courtesy of CrossFit HQ.

What is the best way to have as much energy as possible for your jump rope work?  Don’t waste energy with bad positions while rowing.  Check out this video as Ben Bergeron fixes this athlete’s positioning to make her row more efficient, and less taxing on her.

Scaling Options:

Dubs -> 100 Single Unders

Cool Down:

40 Calf Pedals in Down Dog

Barbell Shoulder Stretch – 2 Min

Video courtesy of Mobility WOD