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4.20.17 CrossFit Workout WOD Thornton Northglenn CO

By 04/19/2017No Comments

Warm Up:  AM Coaches Choice

Context: Practice

Mobility: Shoulder (playlist video here)

Skill Practice Warm Up: Spend 8 minutes working up to a challenging push press (80-90%) out of the rack, or do 4 reps on the minute for 5 minutes (50-60%)

Strength: none

Super Set: none

Metabolic Conditioning: “Smoke Two

For Time. 4 Rounds

8 hang power snatch (Health: 35lb kettlebell swing, Athletic: 65lb*, Performance: 95lb)

10 shoulder press (same)

12 bumper plate burpees (Health: 15lb / Athletic: 25lb* / Performance: 45lb)

600m run – OR 6 rounds of 20′ (6m) out and back ‘shuttle’ run (no line touch) x 3, 5 burpees

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

Scaling Guide: 20 – 28 min, about 6 min per round. Scale Up: 135/65lb bar.

Coaching Tips: Use a close grip for the hang power snatches, but avoid ‘pressing’ out to save the shoulders for the presses. Advanced athletes may want to transition straight from the snatches to the presses, but most people will want to drop the bar before cleaning it up into the front rack position. Make sure the shoulder presses are ‘legit’ and don’t use any legs! Keep the back flat on the dumbbell burpees. Pace the runs so you can go right into your first set of hang power snatches.

‘Cash Out’: None.

Brian Lee

About Brian Lee

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