Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds

10 OH squats with empty bar

10 SDHP with empty bar

5 hang Power Snatches w/empty bar

5 bar over burpees

40’ bear crawl

Workout Warmup:

10 min EMOM

Snatch: 1 hang power + 1 from ground+1 OHS(no squat snatch)

Workout: ES

ES, is a tribute workout for Emily Smith. She will be leaving next week for Ohio. Emily has been a great asset to our crossfit program and community and we will really miss her.

Emily will be doing her wod tomorrow, 12/12/18, at noon. Come join her if you dare.

750 m row Buy in, then:

4 rounds of:

21 WB 20/14

15 OH Squats 95/65, RX+115/75, RX++ 135/95

9 Power snatch 95/65, RX+115/75, RX++ 135/95

Cash out, 750m row

Lift:

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Snatch

*Set 1 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 2-3 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Power Snatch

(The linked video shows a full snatch but we want you to do a power snatch. Perform a regular power snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause in catch + Power Jerk

*Sets 1-2 = 2 reps @ 80% of 1-RM Power Clean & Power Jerk
*Sets 3-4 = 1 rep @ 85% of 1-RM Power Clean & Power Jerk
*Sets 5-6 = 1 rep @ 90% of 1-RM Power Clean & Power Jerk

C.
In 15 minutes, establish a 5-RM Overhead Squat

D.
Every 2:30, for 7:30 (3 sets):
Step-Ups to Parallel Box x 6 reps each leg

Aim for 2 heavy working sets.

E.
Every 2 minutes, for 6 minutes (3 sets):
Romanian Deadlift x 8 reps

(Goal weight should be 75-80% of 1-RM Clean)

Skill:

Handstand walking practice, 10 min.

Goal is 100’. If you cannot walk on hands practice against the wall holding a handstand and take your feet off the wall.