Warmup:
10 Box Step Ups
10 Squat2Stands
10 Thoracic High Fives
10 Cobra to Down Dog
10 Kneeling Lat Stretch
10 PVC Pass thrus
10 PVC OHS
5 PVC Snatch Drops
On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar
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:
3-Position Power Snatch Complex (Above the Knee, below the knee, ground)
On a running clock…
0:00-4:00, do 2 sets @65%
4:00-8:00, do 2 sets @70%
8:00-12:00 do 1 set @75%
%s Based on 23Oct 1RM
Video courtesy of The Lift Lab.
Second time hitting our 3-position Power Snatch complex. Like last time, use those hips to move the weight on the first rep, then the further the bar goes down, keep the back in the right position to keep the tension on the bar and body ready to explode!
WOD:
3 Rounds For Time:
10 Overhead Squats (115/80)
15 Toe2Bar
20 Box Jump Overs (24″/20″)
Video courtesy of the Barbell Physio.
Keep the core and shoulders engaged during the OHS (bar comes from the ground to start) and the Toe2Bars. On the Box Jump overs, be smooth and steady.
Scaling Options:
Bar weight -> 95/65 -> as needed (ELITE: 135/95)
Toe2Bar -> Alt 1-leg T2B -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups
Box height -> 20/16 -> as needed (ELITE:30/24)
Joint Strike CrossFit 