Warmup:

500M row

10 Cherry Pickers

10 Bow to Bends

10 Iron crosses

10 Scorpion

10PVC pass throughs

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

Barbell Warmup – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, hang squat clean, Squat clean from mid-shin, press, push press, push jerk. Prior to WOD, Pick bar up in Snatch grip and perform 5 reps of: Dip/shrug, dip/shrug/high elbows, high hang power snatch, hang power snatch, power snatch from mid shin

 

S/S/S:

3 Position Clean (Floor/Hang/High Hang) + Jerk

 

On a running clock…

0:00 – 4:00, do 2 sets @65%

4:00 – 8:00, do 2 sets @70%

8:00 – 12:00 do 2 sets @75%

-Add 1 Jerk at the end of each set-

 

%s Based on 7Jan 1RM

Video courtesy of Catalyst Athletics.

Second time hitting our Clean & Jerk complex this cycle.  %s are going up so focus on driving that floor away from you as you explosively open those hips!

 

WOD:

CrossFit Open 12.2

 

AMRAP 10:

30 Snatches (75/45)

30 Snatches (135/75)

30 Snatches (165/100)

Max Snatches (210/120)

 

Compare to 20210216

Video courtesy of The CrossFit Games.

Our journey through past Opens takes us to 2012 this week. This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

 

Scaling Options:

Bar weight -> As needed, as long as you increase weight every 30 reps

 

Cool Down:

T-Spine Roll out w/arms overhead – 2 Min

 

Back roll to v-sit – 10 reps, slow & controlled