6.27.17 CrossFit Workout WOD Thornton Northglenn CO

By 06/26/2017 wod

Context: Practice

Mobility: Hip

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

Strength: 7 x 1 Front BOX squat – 1 of 15 (7 sets of 1 rep, same weight across, approximately 50 – 60% of front squat).

Super Set: 7 x 3 weighted strict pull up -or progression- (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Ferrari Dino 246″

For time – 4 rounds

6 Overhead Squats (Health: 55lbs Front Squat, Athletic*: 65lbs, Performance: 115lbs)

8 Toes-to-Bar

12 Wall Balls (Health: 10lbs/8ft, Athletic*: 14lbs/9ft, Performance: 20lbs/10ft)

150m Sprint

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

Scaling Guide: 5 – 10 Minutes. Scale Up: 135/85 and 30/20 Wall Ball

Coaching Tips: Squat snatching the OHS does count as one rep of overhead squat. Try and do this one as ‘unbroken’ as possible and make sure you hustle between movements. A lot of time can be lost if you ‘stroll’. Make sure the 150m sprint doesn’t turn into a ‘jog’.

‘Cash Out’: 8 db squat cleans, 20 cal row, 3 rounds.

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