4.6.17 CrossFit Workout WOD Thornton Northglenn CO

By 04/05/2017 wod
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Strength:

6×3 back or box squat – 12 of 15 (6 sets of 3 reps, same weight across, approximately 85 – 95% of max for back squat, 75 – 85% of your back squat max for box squats)

Super Set: 6×5 single arm ring row (6 sets of 5 reps, “across,” scale to the same challenge) basics video here.

Metabolic Conditioning: Drumstick“

6 minute AMRAP (As many rounds as possible)

8 kettlebell hang power cleans (Performance: 45lbs / Athletic: 25lbs* / Health: 15lbs)

8 kettlebell push press (same)

40ft kettlebell walking lunge

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 4-7 rounds, about 45s per round. Scale Up: Use 53/35lb kettlebells

‘Cash Out’: 5 pull ups, 10 goblet squats, 4 minutes

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