5.22.17 CrossFit Workout WOD Thornton Northglenn CO

By 05/21/2017 wod

Context:   Competition

Mobility: Shoulder

Skill Practice Warm Up: None  (list of fun games to play here)

Strength: 6 x 3 Power Snatch – 12 of 14 (6 sets of 3 reps, same weight across, approximately 90 – 100% of max power snatch)

Super Set: 6 x 5 Half Kneeling Single Arm KB Shoulder Press (6 sets of 5 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Legolas Greenleaf”

6 minute AMRAP (as many rounds as possible)

8 Left hand kettlebell Power Snatch (Health: 15lbs, Athletic*: 25lbs, Performance: 45lbs)

30’ Left Hand kettlebell Overhead Lunge (Same)

8 Right Hand kettlebell Power Snatch (Same)

30’ Right Hand kettlebell Overhead Lunge (Same)

100m Sprint

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

Scaling Guide: 2.5 – 5 rounds, about 1:45 per round

Coaching Tips: Make sure to catch the kettlebell overhead with a straight active arm; keep your thumb pointed behind you, and your shoulder in good position also make sure to stand all the way up. On the lunges, make sure you don’t step too far or too short, your knee should be right over your ankle. As you stand up, drive through the heel of your front foot.

‘Cash Out’: Max rounds of “Cindy” in 5 min (use a weight vest if you’d like)

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