Partner WOD:


10 Calorie Row
10 Box Jumps
15 KB Swings (1.5/1)
*Partners Alternate Movements

Gut Work:
10 Hollow Rocks
10 Med Ball to Toes* (5 ea. side)
10 Get-ups Sit-ups (5 ea. side)


400m Run
10 Get-up Sit-ups (5 ea. side)
20 Air Squats

Love this blog post from CrossFit Invictus:

Do You Even Know What You’re Doing? Every Movement Has A Purpose!
Written by Sage Burgener

When performing a specific Olympic lifting exercise, it’s natural to want to zone out and just go through the motions. We’re human! Life gets exhausting and we have days where our focus is on just surviving the 10 sets of 3 back squats Sage is obsessed with programming, and/or just getting the volume in rather than focusing in on EVERY single lift of EVERY single set. To be THAT focused-in for 2-3 hours is hard work!

However, if you want to be a champion, those days should be few and far between. The majority of the time, we should not only be focused in on our movements and how they feel during a set, but we should also be able to understand WHY these specific movements are programmed for the day.

Every movement in Olympic lifting has a purpose. Your job as an athlete is to tune in and figure out what that purpose is and how to apply it to your lift.

Let’s use 3-position snatches as an example. A 3-position snatch can contain all different positions, but for this example, we will use a very common 3-position complex: high hang snatch + snatch from above the knee + snatch from the floor.

High Hang Snatch

High hang snatches are used to reinforce strong leg drive, or a strong jump. We don’t have momentum built up from our pull off the floor. All we have is a dip and drive to generate all the power we need on that bar. So, understanding that, our dip and drive has to be the most tight, most fierce dip and drive of our whole entire life.

Snatch from Above the Knee

The above the knee position helps to remind us of the MOST important position that we need to hit when pulling from the floor. In this position, we need to feel balanced on our feet, our shoulders need to be over the bar and our lats and midline need to be extremely engaged – almost to the point where you feel like you’re going to shart or pop one of your 8 abs. If we can get to this position confidently and consistently, we will have a much better chance of being successful with our lift.

read full post here…