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6.9.17 CrossFit Workout WOD Thornton Northglenn CO

By 06/08/2017No Comments

Context:    Competition

Mobility: Shoulder

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

Strength: 8 x 1 Push Jerk or Split Jerk – 4 of 13 (8 sets of 1 rep, same weight across, approximately 75 – 85% of max jerk). Video Here.

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

Metabolic Conditioning: “Fran“

For time, 21-15-9

Barbell thrusters (Health: 45lbs, Athletic: 65lbs*, Performance: 95lbs)

Kipping Pull-ups* (Health: Ring Rows)

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

Scaling Guide: 3 – 8 minutes (12 minute cutoff)

Coaching Tips: Unless you plan on doing the whole workout unbroken, break up the first round into two or three sets! Start slow and speed up. Don’t waste time (i.e. chalk hands) moving between the thrusters and pull-ups. As soon as you drop the bar, jump up and do a few pull-ups, and then rest while chalking up (if needed). Remember to go ‘down fast’ when doing thrusters if the weight isn’t an issue for you.  Trying to go slow and controlled on the decent will only tire you out more.  Do small fast sets, but shorten the rest.

‘Cash Out’: None.

Brian Lee

About Brian Lee

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