Warmup:
Twisting Lunge 25’
Walking Kicks 25’
Side Lunge 25’ and back
Inchworm 25’
Spider-Man Lunge 25’
10 PVC Pass Thrus
5 PVC Overhead Squats
5 PVC Drop Snatch
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 below the knee
S/S/S:
1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch
On a running clock…
0:00 – 3:00, do 2 sets @60%
3:00 – 6:00, do 2 sets @65%
6:00 – 9:00 do 1 set @70%
%s Based on 30Jul 1RM
Video courtesy of Diablo CrossFit.
Our Snatch complex this cycle will consist of 1 Snatch Pull, followed by a Power Snatch from the floor, and finish off with a low hang (below knee) Squat Snatch. The goal here is to first get the triple extension down in the Snatch Pull, the work on punching the bar over in the Power Snatch and finally a good pull under the bar in the low hang squat snatch.
WOD:
21-18-15-12-9*:
Dual Dumbbell Thrusters (35/25)
*After Each Round:
100M Dual Dumbbell Front Rack Carry (35/25)
Video courtesy of CrossFit HQ.
When performing the squat in the thruster, make sure to keep your chest up so you keep the majority of the weight over your hips rather than on the knees. In the front rack carry, keep the core tight and move with a purpose.
Scaling Options:
DB weight -> 25/15 -> as needed (ELITE: 50/35)
Joint Strike CrossFit 