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4.28.17 CrossFit Workout WOD Thornton Northglenn CO

By 04/27/2017No Comments
Friday: 7 Spanish Angels 170428 – 
Musical Intro, Competition context and spicing things up so people don’t get bored, how to make this one a bit longer for people who want more cardio/volume, time guide for today’s programming,
 Context:   Competition

Mobility: Hip (playlist video here)

 Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’ with a 3 second pause at full extension (think of an ‘ab wheel’ on the rings).

Strength: 7×2 Power Snatch – 5 of 14 (7 sets of 2 reps, same weight across, approximately 75 – 85% of max snatch)

Super Set: 7×4 Half Kneeling Single Arm KB Shoulder Press (7 sets of 4 reps, “across,” scale to the same challenge) Video here.

Metabolic Conditioning: “7 Spanish Angels

5 minute AMReps (As many reps as possible) 

Power Snatch (Health: 45lbs, Athletic: 65lbs*, Performance: 95lbs)

(OR “Isabell” 30 power snatches for time 95lb*/135lb)

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

Scaling Guide: 20-50 reps

Coaching Tips: If you know you’ll be able to get over 40 reps in this workout, scale up to 115lb / 75lb OR opt to do “Randy.”  Going a bit narrow on the grip for this one can help people move faster.  It shortens the distance so that you don’t have to bend over as far (which adds up over many reps).  It will also facilitate a bit of a press out when the hips just aren’t getting the bar high enough anymore.

‘Cash Out’: 5 rounds of “Cindy”

Brian Lee

About Brian Lee

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