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4.30.17 CrossFit Workout WOD Thornton Northglenn CO

By 04/29/2017No Comments
Sunday: Back in Black 170430 – 
Skill practice warm up details, talking to people who want more cardio, why 1 min rest is so good, scaling and scaling guide tips, timing for today’s programming, talking to people about hand tearing and subs for toes to bar
Context: Practice

Mobility: Ankle (playlist video here)

 Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) power clean, or do 3 reps on the minute for 7 minutes (at 50-60%)

Strength: none

Super Set: none

Metabolic Conditioning: “Back in Black

For time – 3 rounds

5 power cleans (Health: 63lbs, Athletic*: 105lbs, Performance: 155lbs)

10 toes-to-bar

200m sprint

5 power cleans (same)

10 toes-to-bar

200m sprint

1 minute rest

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

Scaling Guide: 10-18 minutes, about 5 min per round including rest.

Coaching Tips: Do fast and small sets if you know that grip is going to be an issue.  Singles on the power cleans and the toes-to-bar early may save your hands (remember that ‘ripping’ your hands is a NO GO, and you’ll have to stop the workout if it happens).  Really push yourself on the sprints – these will be where you have the most room to gain ground.

‘Cash Out’: none

Brian Lee

About Brian Lee

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