Warmup:
3X:
10 Box Step Ups
10 PVC Pass Throughs
5 DB deadlifts per side
5 DB Push Press per side
6 Alt DB Snatch
4 Box Step Overs
-then-
Barbell warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, snatch pull from mid-shin, high hang muscle snatch, hang power snatch, Snatch Balance, low hang Squat Snatch, power snatch from mid-shin
S/S/S:
1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch
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 19Mar 1RM
Video courtesy of CrossFit Diablo.
Second week hitting our Snatch Complex of 1 Snatch Pull, one Power Snatch, and one Low Hang Squat Snatch. Like we mentioned last time the Snatch Pull focuses on leg drive, the Power Snatch will focus on pulling the bar up and pulling under, and the low hang squat snatch puts them all together.
WOD:
For Time*:
100 Single DB Box Step Overs (35/25) 20” box
50 Alt Single Arm Devil’s Press (35/25)
*Top of every minute, perform 10 single DB Push Press (35/25)
WOD begins w/10 single DB Push Press
Videos courtesy of Mayhem Athlete and CrossFit St. Landry, respectively.
This one can sneak up on you quick. Make the Push Press quick and effective. You can break those Push Press up between your arms any way you want. Would probably be quicker to do all 10 on one side so you can get back to the WOD, but up to you.
Scaling Options:
Box height -> 16 -> as needed (ELITE: 24”)
DB weight -> 25/15 -> as needed (ELITE: 50/35)
Joint Strike CrossFit 