Warmup:

:30 Jump Rope

10 Spider-man Lunge w/twist

10 Kickers per leg

:30 Jump Rope

5 Squat2Stand

5 Air Squats

10 PVC pass Throughs

:30 Jump Rope

Barbell warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Hang Squat Clean, Power Clean from mid shin, Push Press, Push Jerk, Split Jerk

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

On a running clock…

0:00 – 5:00, do 3 sets @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 2 set @80%

Finish each set with 1 Push or Split Jerk

%s Based on 19Mar 1RM

Video courtesy of Collin Meeves.

Last time hitting our Clean Complex ( 1 Clean Pull into 1 Power Clean, followed by a Low Hang Squat Clean) prior to re-testing our Oly 1RMs.  The %s go up, so stay on point!

WOD:

For Time:

50 Double Unders

30 Wall Ball (20/14)

5 Power Snatch (115/80)

30 Double Unders

20 Wall Ball

5 Snatch

20 Double Unders

10 Wall Ball

5 Power Snatch

Video courtesy of CrossFit HQ.

Mini-chipper-style WOD for today.  Be smart on when to pick up your pace on some movements and when to stay steady.  With the Power Snatch, think fast single rather than touch-&-go so your shoulders aren’t too taxed when you get back to the Wall Balls.

Scaling Options:

Dubs -> 2X SUs

MB weight -> 14/10 -> as needed

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

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