Warmup:
10 Box Step Ups
Spider-Man Lunge 25’
Inchworm 25’
Side Lunge 25’ and back
10 Box Step Overs
5 DB deadlift per side
5 DB High Pull per side
10 PVC pass thrus
10 PVC OHS
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell Warmup – With an empty barbell and hands in Snatch grip, perform3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang power snatch, hang squat snatch, squat snatch from mid shin
S/S/S:
3-Position Snatch (High Hang, Hang, From Floor)
On a running clock…
0:00 – 4:00, do 4 sets @65%
4:00 – 8:00, do 3 sets @70%
8:00 – 12:00 do 3 sets @75%
%s Based on 22Oct 1RM
Video courtesy of Train FTW.
Second time hitting our Snatch Complex this cycle. Reminder, we begin with a High Hang Snatch, followed by a Snatch from the Hang, then bring the bar to the floor, reset the hips and perform one last Snatch. Our %s stay the same this week but reps go up.
WOD:
30-25-20-15-10-5:
Alt DB Snatch (50/35)
Single DB Box Step Over (50/35)
Box Height – 20”
Video courtesy of Mayhem Athlete.
Find a good cadence for the Snatches so there is no wasted movement. On the box step overs, you can hold the DB any way you prefer.
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE: 70/50)
Box height -> 16 -> as needed
Joint Strike CrossFit 