7.5.16 CrossFit Workout WOD Thornton Northglenn CO

By 07/04/2016 wod

Warm-up (10)

3 Rounds-

200m Run

10 Scapula Pull-ups

50m KB Overhead Carry (R)

50m KB OH Carry (L)

 

Coach’s Led- Shoulder Warm-up (5)

 

A. Strict gymnastics-

12 Minute AMRAP, Move for quality-

10 Strict Pull-ups

8 Strict Handstand Pushups

6 Strict Dips

 

Clean and Jerk Review (5)

B. Clean and Jerk (8 Sets) *3 second pause at knee, 3 second pause in the dip of the jerk. Stay around 60-75% and work on positioning.

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