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4.25.17 CrossFit Workout WOD Thornton Northglenn CO

By 04/24/2017No Comments

Warm Up:  AM Coaches Choice

Context:   Competition

Mobility: Shoulder (playlist video here)

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

Strength: none

Super Set: none

Metabolic Conditioning: “Wolfthorne“

For Time. 3 Rounds

4 squat snatches (Health: 35lbs / Athletic: 65lbs* / Performance: 115lbs) Power Snatch to Overhead Squat acceptable

5 overhead squats (same)

6 clean and jerks (same)

7 thrusters (same)

18 burpees over the bar

1 min rest

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

Scaling Guide: 11 – 20 minutes, about 5 min per round. Scale Up: 135/85lbs

Coaching Tips: If mobility hinders your snatch and overhead squat too much, sub kettlebell swings for the snatches, and front squats for the overhead squats.  This will allow you to keep more weight on the bar for the clean & jerks and thrusters. If you are still struggling with doing squat snatches safely, you can do a power snatch to OHS. Make sure to utilize the hook grip throughout the workout to save your grip. When your legs start to fatigue, break the sets up more so you can maintain good form. Keep your hips down and chest up as you pull of the ground for the snatches and clean & jerks.  Push the pace on the burpees, don’t get complacent and lose time because you weren’t pushing the intensity.

‘Cash Out’: none

Brian Lee

About Brian Lee

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