Honey Badger Gym – CrossFit

badgers need barbells (No Measure)

3 min bike or row just above convo pace….

10 shoulder circles small>med>big

10 sh. circles in rev. sml>med>big

knee hugs down, quad pulls back

alt. groin stretch down

lunge steps w/ reach to the sky down

knee hugs down, quad pulls back

lunges w/ twist into the knee down

inch worms down

alt. leg swings down

high knees down/back in reverse

lateral high knees down/back

butt kicks down/back in reverse

smooth broad jumps down

Spencer Arnold snatch (warm-up) (No Measure)

w/ pvc or barbell

5 jump shrugs

5 high and outsides

5 muscle snatches

5 balance to power(position)

5 ohs

5 sotts presses

5 duck walks forward/reverse

Power Snatch (15 minutes to work to a heavy single )

“Heavy” does not mean you have to PR/go for a new 1RM. We’re looking for quality movements while building. If mechanics begin to break down, stop building and save that energy for the wod that follows.

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
If you’ve never done “Isabel” before, try using a weight that you could perform 12-15 reps unbroken.

If you’ve got a performance history, and you went sub 3 minutes last time with something other than the suggested weights, add weight to your barbell for this attempt.