7.5.17 CrossFit Workout WOD Thornton Northglenn CO

By 07/04/2017 wod

Context:   Practice

Mobility: Shoulder

Skill Practice Warm Up: Spend 6 minutes working up to a challenging (80-90%) push press  out of the rack, or perform 3 reps on the minute each minute for 5 minutes (at 50-60%) – from the floor.

Strength: 6 x 3 Push Jerk or Split Jerk – 12 of 13 (6 sets of 3 rep, same weight across, approximately 90 – 100% of max jerk). Video Here.

Super Set: 6 x 5 Dumbbell Split Squat (6 sets of 5 reps, “across,” scale to the same challenge as the main lift). Video Here.

Metabolic Conditioning:Holystone the Deck

In 8 minutes.

500m row

then max rounds with the remaining time:

10 dumbbell push jerk (Health: 20lb / Athletic: 30lb* / Performance: 45lb)

5 ‘heavy’ power cleans (Health: 65lb / Athletic:105lb* / Performance:155lb)

10 back squats (same)

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

Scaling Guide: 3 – 5 rounds, about 2 minutes for the row, then 1:30 per round. Scale up:35/50lb db and 125/185lb bar

Coaching Tips: Use an aggressive pace to finish the row, but do not go 100%. You will ‘catch your breath’ on the first round or two of the other movements. Avoid push pressing the dumbbells, and save the shoulders for later rounds. Rest on rep 4 of the power cleans, so you have enough ‘juice’ to get the bar up and over to the back squats. The goal is to finish the set of squats unbroken (for at least the first few rounds).

‘Cash Out’: 16 suitcase lunge steps, 16 wall ball, 4 rounds

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