Programming Note, on 16Dec, we will run a special memorial WOD for one our own, Kim Roberts.

Warmup:

400M jog

10 Thread the Needle

10 Over and Backs

10 PVC pass Thrus

10 Spider-Man Lunge

10 Inchworm push ups

:30 kneeling wrist stretch

On rig – Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

Barbell warmup – With an empty barbell and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean, power clean from shin

S/S/S:

3-Position Power Clean Complex (Above Knee, Below Knee, Ground)

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 2 set @75%

%s Based on 23Oct 1RM

Video courtesy of Lift Lab.

Third time hitting our 3-position Power Clean complex for this cycle. The %s stay the same as last time but the reps go up, so each set will have a 5 min clock.

WOD:

AMRAP 12:

2-4-6-8…etc.*

Power Snatch (95/65)

*After every set of Power Snatch, perform 10 Pull Ups

Video courtesy of CrossFit Forest.

We’re looking to cycle the Power Snatches so you have ample time to get through your pull ups.  That said, make sure on the way down of each rep, you catch the bar in the hip and descend down from there, keeping the back good and straight.

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

Pull Ups -> Strict Banded Pull ups -> Buddha Pull ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Couch Stretch – 2 Min per side

Lat Stretch on rig – 1 Min per side