5.1.17 CrossFit Workout WOD Thornton Northglenn CO

By 04/30/2017 wod
Monday:  170501 Hail to the King – https://youtu.be/qQkFFwC4gDk
Lots of snatch work, modifying the strength focus part way through, the goal for this strength focus, time guide for today, how to use the scaling guide for timing, weekly overview
Context:   Competition

Mobility: Shoulder (playlist video here)

 Skill Practice Warm Up: Spend 10 min working up to a challenging squat snatch plus OHS (80-90%) or do 3 reps on the minute at 50-60% for 6 min.

Strength: 6×3 Power Snatch – 6 of 14 (6 sets of 3 reps, same weight across, approximately 75 – 85% of max power snatch)

Super Set: 6×5 Half Kneeling Single Arm KB Shoulder Press (6 sets of 5 reps, “across,” scale to the same challenge) Video here.

Metabolic Conditioning: “Hail to the King

For time. 5 rounds 

4 squat snatch (Health: 35lb power snatch + overhead squat / Athletic: 65lb*/ Performance: 95lb)

Ring dips (Health: 3 assisted dips / Athletic: 3*/ Performance: 6)

20′ lateral shuffle x 10 (5 round trips), 1 hand line touch each rep

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

Scaling Guide: 6 – 11 minutes, about 1.5 min per round. Scale Up: 135/85lb bar, 4/2 muscle ups instead of ring dips

Coaching Tips: Power snatch to overhead squat is acceptable for all levels, but squat snatches are preferred if they can be done with correct form. For severe mobility issues, a power/muscle clean plus front squat should be used (at a slightly larger load). Ring dips need to have full lock out at the top and the bicep/ shoulder should touch the top of the ring every rep. Practice kipping before the workout starts if you don’t have this skill down yet. Push the pace on the shuffles to keep the intensity up.  Getting complacent here will slow the workout down significantly and reduce intensity!

‘Cash Out’: 50m farmer carry (inside), 15 burpees, 3 rounds

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