7.24.17 CrossFit Workout WOD Thornton Northglenn CO

By 07/23/2017 wod

Context: Competition

Mobility: Shoulder

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

Strength: 5 x 3 Front BOX squat – 6 of 15 (5 sets of 3 reps, same weight across, approximately 60 – 70% of front squat).

Super Set: 5 x 5 weighted strict pull up -or progression (5 sets of 5 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Sickle and Hammer“

10 minute AMRAP (As many rounds as possible)

4 slam balls (Health: 20lbs, Athletic*: 30lbs, Performance: 40lbs)

8 hang power snatches (Health: 45lbs, Athletic*: 65lbs, Performance: 95lbs)

16 wall ball (Health: 10lb/8ft, Athletic*: 14lb/10ft, Performance: 20lb/10ft)

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

Scaling Guide: 6-10 rounds, about 1.5 min per round. Scale Up: 135/85lb bar

Coaching Tips: The first round of hang power snatches should be unbroken for just about everybody. Hook grip will be key here.  Some people will benefit from doing a more narrow grip because it will tax the hands less.  Be sure to throw the wall balls from the bottom of the ball and not the sides.  Holding it on the sides requires more energy, means that the ball is farther from the target, and you can’t ‘flip’ your wrists to get it even higher with less energy.

‘Cash Out’: 100m farmer carry, 12 burpees, 3 rounds

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