Meet at the chalk board at the top of the hour. If you are late jump into class where the rest of the class is. We are finishing a lot of work in an hour, don’t fall behind. If you are there early stretch, row, run or work on a skill.
Warm Up-
Overhead Squat Thearpy, 10 minutes
WATCH THE SQUAT THERAPY VIDEO BELOW… slow, slow slow slow down when you are doing this.
Grab an empty bar
As a class (coach will explain each movement before you do them)
15 Power Position Power Snatch
15 Hang Position Power Snatch Plus Overhead Sqat
15 Snatches from the shin
Strength-
work up to heavy Snatch single, taking it from the floor.
1,1,1,1,1,1,1,1 build up, between 7 and 10 attempts should be enough
WOD-
21-18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats
Men: 115 lb.
Women: 75 lb.
Scroll for scaling options.
Compare to 151023.
Related:
• CrossFit WOD 180623 Tips With Rory McKernan
• The Ring Dip
• Overhead Squat Therapy
Scaling
Reduce the reps and load so you can keep moving with limited breaks.
Intermediate Option
18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats
Men: 95 lb.
Women: 65 lb.
Beginner Option
15-12-9-6-3 reps for time of:
Jumping ring dips
Overhead squats
Men: 45 lb.
Women: 35 lb.