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5.24.17 CrossFit Workout WOD Thornton Northglenn CO

By 05/23/2017No Comments

Context: Practice

Mobility: Shoulder

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

Strength: 8 x 1  Push Jerk or Split Jerk  – 1 of 13 (8 sets of 1 rep, same weight across, approximately 70 – 80% of max power snatch)

Super Set: 8 x 3 Kettlebell Split Squat (8 sets of 3 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Open 11.6 / 12.5”

7 min AMReps (as many Reps as possible in 7 minutes)

3 Thrusters (Health: 35lbs, Athletic: 65lbs*, Performance: 100lbs)

3 Chest to bar pull ups (Health: Ring rows)

6 Thrusters

6 Chest to bar pull ups

9 thrusters, 9 c2b, 12 thrusters, 12 c2b, etc…

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

Scaling Guide: 50 – 100 reps (about halfway through the 12s or halfway through the 18s).

Coaching Tips: Hustle between the movements in the first rounds.  After the first few rounds, start breaking up the reps so you can rest in the middle of the sets (versus resting between movements). Use a ton of hip drive to get the bar overhead to save the shoulders. Consider small sets on the pull ups so you don’t shred your hands, and so you can be more consistent in the later rounds.

‘Cash Out’: 100m farmer carry, 15 wall ball, 4 minutes.

Brian Lee

About Brian Lee

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