6.12.17 CrossFit Workout WOD Thornton Northglenn CO

By 06/11/2017 wod

Context: Mental Toughness

Mobility: Shoulder

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

Strength: 7 x 2 Push Jerk or Split Jerk – 5 of 13 (7 sets of 2 reps, same weight across, approximately 75 – 85% of max jerk). Video Here.

Super Set: 7 x 4 Dumbbell Split Squat (7 sets of 4 reps, “across,” scale to the same challenge as the main lift). Video Here.

Metabolic Conditioning: “Isabelly Jelly“

For time

30 power snatches (Health: 35lb hang muscle snatch / Athletic*: 65lb / Performance: 95lb)

1 min rest

Then 3 rounds

Ring dips (Health: 6 ring push-ups / Athletic*: 6 / Performance: 10)

15 deadlifts (same as snatches)

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

Scaling Guide: 6 – 10 minutes. About 3 min for the first part and 1 min per round on the second. Scale Up: 135/95lb bar and log your “Isabell” time!

Coaching Tips: Scale to get through the snatches in 2-3 minutes – so pick a weight you can do 5 every thirty seconds (at least.) For the second portion, use a kipping ring dip for speed. Try to break up this portion as little as possible!

‘Cash Out’: 4 min max cal row

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