2 rounds of
6 PVC Dislocates,
6 Opposite Toe-Touch to Open-T*,
12 Hip Bridges,
6 Pause Squats
* From the plank position, reach the hand towards the opposite foot, then open up into the alternating T position
Strength – Power Snatch (25min timecap)
– – Prep – –
3 x 1 Pause Snatch Extension + 2 Upright Snatch Rows + 3 Hang Power Snatch
– bar, light weight, light-moderate weight
– – Work – –
6 x 1 Hi-Pull (from the floor) + 2 Hang Power Snatch
6 x 1 Hang Power Snatch + 1 Power Snatch
12min EMOM, alternating between
(1) 30sec max rep Lateral Hops over the Bar; and,
(2) 3 Snatch Extensions**
**Wt Options = M: 155, 135, 115, 95; W: 113, 93, 73, 63 (choose a weight that is over, but closest to, the max lifted during the strength portion); Goal is to keep the hips from rising early on the extensions
total. mess. I was coming off of such a good week last week, but today was just not my day.
Stuck at 53# for all the work sets. My left shoulder has been acting up, and I just wasn’t able to control my form at all. Used 63# for the snatch extensions on the metcon.
Aloha from Crossfit Lykos (in Lake Zurich, IL). Today’s WOD consisted of heavy 3RM Hang Cleans and 1RM Hang Clean. Worked up to 185# and 225#. Then 8 mins AMRAP of: 20 Burpees, 40 Lunges, and 20 T2B. Completed 164 reps.