Warmup:

200M Run

Spider-Man Lunge 30’

10 Squat2Stands

10 Thoracic High Fives

10 Scorpions

10 Spider-Man Lunge w/twist

10 PVC Pass Thrus

5 PVC Overhead Squats

5 PVC Drop Snatch

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or ring rows , Kipping Pull Ups or ring rows

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 – 5:00, do 3 sets @75%

5:00 – 10:00, do 2 sets @80%

10:00 – 15:00 do 2 set @85%

 

%s Based on 18Mar 1RM

Video courtesy of Diablo CrossFit.

Fourth time hitting our Snatch Complex this cycle.  Again, weights and reps increase, so stay on point.

 

WOD:

For Time*:

200 Air Squats

 

*Every 2:00, perform 2 Rounds of..

5 Pull ups

10 Push Ups

 

*WOD begins with 2 Rounds of 5 Pull Ups and 10 Push Ups

 

Time Cap – 18 Min

Video courtesy of Mayhem Athlete.

This week, we’re splitting up our “Murph” prep into separate sessions.  One on the running aspect, one on the movements.  Today, we tackle the air squat, push up, and pull up aspects.  While you want to get this one done as fat as you can, don’t let form get sloppy.

 

Scaling Options:

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Push Ups -> to box or bench

Air Squats -> To Depth

ELITE: Wear vest (if you used a lighter than normal vest last time, add a little bit of weight, but still lighter than what you’ll use for “Murph”)

 

Cool Down:

Couch Stretch – 1 Min per side

 

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged.