Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
WOD:
AMRAP 25:
20 Toe2Bar
25/20 Cal Echo Bike
50 Walking Lunges
75 Double Unders
Video courtesy of WOD Prep.
Smooth and steady should be the mindset for this 25 Min AMRAP. For the Toe2Bars, take strategic breaks to preserve your grip. Aim to keep the cadence on the Echo Bike around 50-60. Just have your back knee kiss the ground during the walking lunges, and keep good rhythm instead of a sprint pace on the dubs.
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…
0:00-5:00, 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 Snatch complex this cycle. %s stay the same, but reps go up, so each set will be given 5 minutes to complete.
WOD:
With a Running Clock:
0:00-10:00 – Build to a heavy 3-Rep Overhead Squat
10:00-15:00 – Rest
Then,…
3 Rounds For Quality:
5 Snatch Balance
3 Behind the Neck (Snatch Grip) Push Press
Bar weight = 50% of heavy 3-rep OHS
Videos courtesy of Catalyst Athletics.
Looking to get a lot of overhead work in today to compliment our Snatch work. The goal in this one is to use the 10 min clock wisely to work up to a heavy 3-rep for today (notice I did not say make a new 3RM, but if it happens, cool!). Once you are there, and at the end of the 10 min, take 5 minutes to recover, during which you will strip down the weight on the bar to 50% of the heavy 3-rep you hit (keep bars in the rig). The next piece is not for time, it is for quality. Don’t rush through the reps, rather, look to make each rep perfect.
Scaling Options:
Snatch Balance -> to Power Snatch catch position, or lower weight to 30%
Joint Strike CrossFit 