Warmup:
8 Box Step Ups
5 Tuck Jumps
10 Hollow Rocks
8 Box Step Overs
10 Alt V-Ups
4 Box Jump Overs
10 PVC Pass Throughs
5 PVC Overhead Squats
5 PVC Drop Snatch
On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Pull Ups
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 @65%
3:00 – 6:00, do 2 sets @70%
6:00 – 9:00 do 1 set @75%
%s Based on 30Jul 1RM
Video courtesy of Diablo CrossFit.
Second time hitting our Snatch complex this cycle. Like last time, it consists of 1 Snatch Pull, followed by a Power Snatch from the floor, and finish off with a low hang (below knee) Squat Snatch. %s go up from last time, so stay on point!
WOD:
5 Rounds:
20 V-Ups
15 Box Jump Overs (24”/20”)
10 Pull Ups
Time Cap: 17 Min
Video courtesy of CrossFit Training.
Stay smooth on the V-Ups, allow your arms to rest during the box jump overs, and then keep a good steady kip on the pull ups.
Scaling Options:
V-Ups -> Alt V-Ups -> Sit Ups
Box height -> 20/16 -> as needed
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
Joint Strike CrossFit 