Warmup:

Twisting Lunge 25’

Walking Kicks 25’

Side Lunge 25’ and back

Inchworm 25’

Spider-Man Lunge 25’

5 Box Get overs – see video below, courtesy of Crooked River CrossFit)

10 PVC Pass Thrus

5 PVC Overhead Squats

5 PVC Drop Snatch

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 @60%

3:00 – 6:00, do 2 sets @65%

6:00 – 9:00 do 1 set @70%

 

%s Based on 18Mar 1RM

Video courtesy of Diablo CrossFit.

Our Snatch complex this cycle will consist of 1 Snatch Pull, followed by a Power Snatch from the floor, and finish off with a low hang (below knee) Squat Snatch.  The goal here is to first get the triple extension down in the Snatch Pull, the work on punching the bar over in the Power Snatch and finally a good pull under the bar in the low hang squat snatch.

 

WOD:

AMRAP 15:

3 Wall Walks

5 Burpee Box Get Overs (48”/40”)

15 Ab-Mat Sit Ups

Videos courtesy of CrossFit HQ and 360 Athletes, respectively.

No better way to start a Monday than with some odd object getting over.  We’re used to box jumps and burpee box jump overs, but the get overs allow you to use your hands to get up on the box and park the leg on top for a second if you need to.  This becomes necessary as these are normally done at a higher height than we do box jump overs.

 

Scaling Options:

Wall Walks -> Scaled Wall Walks* -> 2 Inchworm pus ups per wall walk -> 25’ bear crawl

Box height -> 40/30 -> as needed

Sit ups -> feet anchored

Video courtesy of Meshugge CrossFit

 

Cool Down:

Cobra Pose – 2 Min

 

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged