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4.26.17 CrossFit Workout WOD Thornton Northglenn CO

By 04/25/2017No Comments

Warm Up:  AM Coaches Choice

Context: Practice

Mobility: Hip (playlist video here)

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

Strength: 7×1 Power Snatch – 4 of 14 (7 sets of 1 rep, same weight across, approximately 75 – 85% of max snatch)

Super Set: 7×3 Half Kneeling Single Arm KB Shoulder Press (7 sets of 3 reps, “across,” scale to the same challenge) Video here.

Metabolic Conditioning: “Loose Caboose“

3 rounds – AMReps (as many reps as possible)

1 min back squat (Health: 55lb / Athletic: 85lb*/ Performance: 135lb)

1 min front rack kettlebell lunge step – R/L = 1 rep (Health: 15lb / Athletic: 30lb* / Performance: 45lb)

1 min row (for calories) OR 2 muscle cleans (65/95) and 2 burpees = 1 ‘rep

1 min rest

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

Scaling Guide: 120 – 220 ‘reps’

Coaching Tips: Start on whichever movement you’d like, but it must be performed in order. For example, if you start on Rowing, you will do back squats next, then lunges. Keep in mind that the lunge steps are two steps equal one rep. Do not blow yourself up on the first couple movements, pace this so that you perform the first round at a decent pace, then get more or equal reps on the later rounds!

‘Cash Out’: 5 kb squat cleans, 30 double unders, 4 min

Brian Lee

About Brian Lee

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