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4.4.17 CrossFit Workout WOD Thornton Northglenn CO

By 04/03/2017No Comments

Skill Practice Warm Up:

Spend 8 minutes testing your max depth strict HSPU for one rep, or 3 reps if you can go head to floor or lower.

Strength: 1-1-1-1-1-1-1 Power Snatch (7 sets of 1, working up to a max. NEW STRENGTH CYCLE TEST)

Super Set: None.

Metabolic Conditioning: “Soft Top“ 

For time.  

15 squat snatches (Health: 55lb squat cleans or power clean to front squat / Athletic: 75lb* / Performance: 115lb )

15 chest-to-bar pull-ups (Health: Band chest to bar pull up)

800m run

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

Scaling Guide: 5 – 10 min. Scale Up: 135/85lb snatches

‘Cash Out’:  5 kb squat clean thrusters, 30 double unders, 3 rounds

Brian Lee

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