Warmup:

:30 Jump Rope

10 PVC Pass throughs

10 PVC around the worlds

10 Huggers

10 Over& Backs

10 KB deadlifts

5 Russian Swings

10 Spider-Man Lunge w/twist

:30 Jump Rope

Barbell warmup – With an Empty Bar and hands in Snatch Grip, perform 5 reps of: Behind the Neck Push Press, Behind the Neck Push Jerk, Overhead Squat, Overhead Squat w/2-second pause at the bottom

S/S/S:

Overhead Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting our Overhead Squats this cycle.  Working sets go back to 5, but reps drop to 3 per set.  Aim to go heavier this week than you did the 3X5 week.

WOD:

AMRAP 15:

30 Double Unders

15 Russian KB Swings (70/55)

30 Double Unders

15 Deadlifts (185/130)

Video courtesy of CrossFit HQ.

Today is going to test that posterior chain! If done correctly, the dubs will get the hamstrings fired up. That said, make sure to shake out the legs prior to picking up either the KB or the bar.

Scaling Options:

Dubs -> 2X Single Unders

KB weight -> 55/35 -> as needed

Bar weight -> 165/115 -> as needed (ELITE:225/155)

Cool Down:

Calf Pedal in Down Dog (slow and controlled) 30 per side

OH Med Ball Shoulder Stretch – 2 Min

Video courtesy of Barbell Shrugged.