PROGRAMMING NOTE: The Combat PT Tent will be closed Friday 4Jul for Independence Day and Monday 7Jul for the AETC Family Day

Warmup:

200M jog w/med ball

5 Med Ball deadlifts

5 MB front squats

5 MB Thrusters

5 Wall Ball Shots

10 Cherry Pickers

5 Dual DB deadlifts

5 Dual DB Hang Snatch

3 Devil’s Press

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell Warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang muscle snatch, Hang power snatch, Overhead Squat, Hang Squat Snatch, Squat Snatch from mid-shin

S/S/S:

Snatch + Hang Snatch + Overhead Squat

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 28May 1RM

Video courtesy of The Strength Agenda.

Third time hitting our Snatch Complex this cycle.  %s stay the same as last time, but sets go up. Time per round goes up to accommodate.

WOD:

For Time:

30 Wall Balls (20/14)

5 Devil’s Press (50/35)

20 Wall Balls

10 Devil’s Press (50/35)

10 Wall Balls

15 Devil’s Press (50/35)

Video courtesy of CrossFit Federal Hill.

Little mini-chipper with Wall Balls and Devil’s Press.  As you see, the resp in one movement decrease each round while the reps on the other movement increase each round. Try to only break once, at the most twice on the Wall Balls, and keep a steady pace on the Devil’s Press.

Scaling Options:

MB weight -> 14/10 -> as needed

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Couch Stretch – 1 Min per leg

 

Banded Overhead stretch on med ball – 2 Min

Video courtesy of Barbell Shrugged