5.16.17 CrossFit Workout WOD Thornton Northglenn CO

By 05/15/2017 wod

Context:   Competition

Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes working up to your max weighted pistol x 3 (or progression)

Strength: 3-2-2-2-1-1-1-1 split jerk or push jerk (adjust weight with each set)

Super Set: none

Metabolic Conditioning: “Drop the clutch”

In 6 minutes

1 jerk (Health: 55lb / Athletic: 73lb / Performance: 135lb)

1 (20′) shuttle run out and back, no line touch

2 jerks

2 round trip shuttle

3 jerks

3 round trip shuttle

etc

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

Scaling Guide: 30 – 100 reps. Scale up: 155lbs/93lbs

Coaching Tips: Hustle on the shuttle runs, and take your time on the jerks. No line touch on the shuttle runs. You are better off trying to do bigger sets on the shoulder to overhead (rather than having to do lots of extra cleans). Catch the jerk with ‘soft knees’ when you lower the bar so you aren’t slamming the bar onto your shoulders. You can use a split jerk or push jerk as long as you bring your feet together before lowering it. If you tend to shoot the bar out in font on jerks, make sure your shoulders are mobilized well, and that you aren’t going too deep into the dip portion. It should be short and explosive!

‘Cash Out’: 10 burpees, 10 toes to bar, 4 minutes

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