Warmup:
Walking Lunge 30’
Spider-Man lunge w/twist 30’
Inchworm 30’
Side lunge 30’ and back
10 PVC Pass thrus
10 PVC OHS
5 PVC Snatch Drops
Barbell warmup – With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch
S/S/S:
Hang Snatch
On a running clock…
0:00-3:00, do 2 sets @60%
3:00-6:00, do 2 sets @65%
6:00-9:00 do 1 set @70%
%s Based on 8Jan 1RM
Videos courtesy of Catalyst Athletics.
Our Snatch variation this cycle will focus on the hang Snatch. We want to really get an explosive hip extension from the hang so the bar gets up high enough for us to get under the bar as fast as possible. The goal is to land at the bottom of an overhead squat rather than catch high and ride the bar down.
WOD:
AMRAP 20:
25’ Overhead Walking Lunge (95/65)
25 Am KB Swings (55/35)
25’ Front Rack Walking Lunge (95/65)
5 Devil’s Press (35/25)
Pacing is your friend on this one. Trying to sprint the first go-through to a lot of time of you hunched over and out of breath. In the Walking lunge pieces (especially the OH version) keep the pace steady so you don’t lose your balance.
Scaling Options:
Bar weight -> 75/55 -> as needed (ELITE:115/80)
KB weight -> 35/25 -> as needed (ELITE:70/50)
DB weight -> 25/15 -> as needed (ELITE:50/35)
Joint Strike CrossFit 