Warmup:
200M jog
Walking Lunge 30’
Inchworm 30’
Side Lunge 30’ and back
10 Scorpions
10 Twisting Push Ups
Bear crawl 30’ and back
On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or more difficult Ring Rows
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 – 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 19Mar 1RM
Video courtesy of Diablo CrossFit.
Third week hitting our Snatch complex for this cycle. %s stay the same as last time, but sets increase. Perfect time to utilize your hook grip.
WOD:
On a Running Clock…
Buy-In: 200M Run
-then-
Tabata Pull Ups
Tabata Hand Release Push Ups
Tabata Air Squats
-then-
Cash-Out: 200M Run
Tabata = 8 Rounds of :20 Work/:10 Rest
2 scores = total time and total reps
Videos courtesy of Mayhem Athlete.
Today we continue our “Murph” prep strategy. Today, with hitting 8 sets of :20 work, :10 rest on each movement, your goal should be not how many reps you hit, but rather how many EFFICIENT reps you hit. How many have the best form possible. We changed the push-ups to hand-release to get you used to full range of movement. NOTE: with tabata, hit all 8 sets of pull ups before you go on to push-ups, and the same before you go to air squats.
Scaling Options:
Run -> 250M Row
Pull Ups -> Banded Strict Pull ups -> Buddha Pull Ups -> Ring Rows
Push Ups -> off bench or box
Air Squats -> to depth
ELITE: Do WOD with Vest
Joint Strike CrossFit 