Warmup:
10 Squat2Stands
10 Thoracic High Fives
10 Spider-Man Lunge w/twist
5 Push Up 2 Down Dog
10 PVC Pass thrus
10 PVC OHS
Super Squat Hip Sequence -See video below, courtesy of Mobility WOD
Barbell warmup – With an empty barbell and hands in Snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, behind the neck Push Jerk, High Hang Power Snatch, OHS, High Hang Squat Snatch, Low Hang Squat Snatch
S/S/S:
1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch
On a running clock…
0:00-5:00, do 3 sets @65%
5:00-10:00, do 2 sets @70%
10:00-15:00 do 2set @75%
%s Based on 7Aug 1RM
Video courtesy of Diablo CrossFit.
Third time hitting our current Snatch The %s stay the same as last time but reps go up, so we will up the time between sets as well.
WOD:
AMRAP 14:
2-4-6-10…etc
Toe2Bar
Dual DB Push Press (50/35)
Video courtesy of Functional Bodybuilding.
With an ascending ladder, would suggest think about breaking up reps around the set of 6 or 8. Going unbroken to this point will be good to get your rhythm of the movements down, but as the reps get higher and higher, grip fatigue will set in. Use manageable chunks to give you that small reprieve to let the blood flow out of the hands and arms for a second or two. That way your recovery will be quick, allowing you to get back on the movements quicker.
Scaling Options:
Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups
DB weight -> 35/25 (ELITE: 70/50)
Joint Strike CrossFit 