4.7.17 CrossFit Workout WOD Thornton Northglenn CO

By 04/06/2017 wod
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Skill Practice Warm Up:

Spend 10 minutes working up to a challenging power clean and jerk (80-90%) or do 3 reps on the minute for 6 minutes at 50-60%.

Metabolic Conditioning: “Red Meat“

           For time. 4 rounds

10 clean and jerks (Health: 45lbs, Athletic*: 85lbs, Performance: 135lbs)

12 ring dips (Health: 8 box/bench dips, Athletic* 8 ring dips, Performance: 12 reps)

400m run or 2 rounds of 30 double unders, 5 burpees

1 minute rest

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

Scaling Guide:  17 – 23 min, about 5 min per round including the rest. Scale Up: 155/105 bar and 6/3 muscle ups instead of ring dips, perform 30s of plank during each ‘rest’.

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