Warmup:

5 Inchworm push ups

10 Spider-Man Lunge

5 Dual DB deadlifts

10 Cossack Squats

5 Cobra to hip snap

5 Dual DB Hang Snatch

3 Devil’s Press

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

S/S/S:

Back Squat

5X3

Add weight ea set

Video courtesy of Catalyst Athletics.

Third session of Back Squats this cycle.  Just like with the Sumo Deadlifts, our reps drop back to 3 each round, so go heavier per set this week than you did on the 3X5 week.

WOD:

15-12-9:

Hang Power Snatch (95/65)

Devil’s Press (50/35)

Video courtesy of Proving Grounds.

High intensity is going to be needed to power through these two movements.  Keep your grip on the barbell during the hang power snatches and stay moving in the devil’s press.

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 115/80)

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

Cool Down:

Couch Stretch – 1 Min per side

Banded Hamstring Stretch – 1 Min per side

Video courtesy of CrossFit Federal Hill