5.8.17 CrossFit Workout WOD Thornton Northglenn CO

By 05/07/2017 wod

Context: Mental Toughness

Mobility: Hip

Skill Practice Warm Up: Spend 10 minutes working on ring dip and muscle up progressions.

Strength: 7×2 Power Snatch – 8 of 14 (7 sets of 2 reps, same weight across, approximately 80 – 90% of max power snatch)

Super Set: 7×4 Half Kneeling Single Arm DB Shoulder Press (7 sets of 4 reps, “across,” scale to the same challenge).

Metabolic Conditioning:American Graffiti

In 9 minutes (for meters)

10 Power Clean & Jerks (Health: 65lb / Athletic*: 105lb / Performance: 155lb)

Run as far as possible

Record distance run in meters

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

Scaling Guide: 1000 – 2000m. Scale Up: 185/125

Coaching Tips: Hit the clean and jerks at a fast pace, but only if you are moving well and your technique is on point. Fast singles will be the ticket for most people. These should be completed in 3 minutes or less.  That said, the load should be heavy enough that you can’t finish these in under 90 seconds. Start your run at your mile pace and hold on as long as possible. If you run longer than a mile (1600m), note your time on your training log.

‘Cash Out’: 12 Russian Kb swings, 8 burpees, 4 minutes

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