Workout
4 RFT
400m run
12 Power snatch (95/65)
10 Overhead forward step lunge (95/65)
8 Dball shoulder (100/60)

**Here’s hoping that, five days after the “343” tribute workout, your hamstrings have *finally* recovered.

Good? GOOD!

Okay.. so we’re starting off the week with one of our two long workouts. We’ve got something similar to last Monday, which had DB snatch and DB overhead squats. Scaling options for those were DB weight and movement for the OHS to a goblet squat. Well, lookie here! After a quick jaunt around the block, you’ll do 12 ground to overhead in the form of a power snatch. After that, keep that barbell overhead for some VERY SPECIFIC forward stepping lunges. Why are we forcing you do step forwards? Because of Open WOD 16.1 and 19.3. The former included 25′ of overhead walking lunges with a barbell, and 19.3 included 200′ of overhead (walking) lunges with a single dumbbell. I’m under the impression that, in a little more than 3 weeks, we’ll be lunging forward with weight overhead. Since we can’t cordon off space to doing it in a large class setting, we’ll step forward and back to simulate the movement as much as possible.

Daily Read
What makes up your muscles? Cells! – CrossFit Journal