Warmup:
5 Shuttle Runs
Spider-Man Lunge 25’
Inchworm 25’
Side Lunge 25’ and back
5 Shuttle Runs
5 KB deadlifts
5 Russian Swings
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 – 5:00, do 4 sets @65%
5:00 – 10:00, do 3 sets @70%
10:00 – 15:00 do 3 sets @75%
%s Based on 22Oct 1RM
Video courtesy of Train FTW.
Third time hitting our Snatch Complex this cycle. We up the %s a bit more, so use the allotted time per set as best as you can to make each lift successful.
WOD:
30-25-20-15-10-5*:
Am Kettlebell Swings (55/35)
*8 Shuttle Runs after every round
1 Shuttle Run = 25’ down & back
Time Cap – 15 Min
Videos courtesy of Mayhem Athlete and CrossFit HQ, respectively.
This will be a lunge-killer if you don’t plan it just right. Even if you are positive if you were totally fresh and only had to do one unbroken set of 30 KB swings you could crush it, make sure you DON’T try that in the set of 30. Would suggest a very small break at the middle of the KB sets of 30, 25, and 20. This way you can still breathe as you plow through the shuttle runs.
Scaling Options:
KB weight -> 35/25 -> as needed (ELITE: 70/55)
Shuttle Runs -> 250M Row
Joint Strike CrossFit 