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7.9.17 CrossFit Workout WOD Thornton Northglenn CO

By 07/08/2017No Comments

Context: Practice

Mobility: Hip

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

Strength: 3-3-3-3-3 Power Clean (5 sets of 3 reps, increase weight with each set to max)

Super Set: 5-5-5-5-5 weighted ring dip (or progression)

Metabolic Conditioning: “Aftermath“

For time. 5 rounds

Kipping Handstand Push-ups (Health: 8 dumbbell shoulder press, Athletic*: 6 kipping HSPU to one abmat, Performance: 8 kipping HSPU)

12 dumbbell hang power clean (Health: 20lb / Athletic*: 30lb / Performance: 45lb)

16 box jumps (Health: 12” / Athletic*: 20” / Performance: 24”)

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

Scaling Guide: 7 – 11 minutes, about 1:45 per round. Scale Up: Kipping HSPU at a 2/4″ deficit, and 35/50lb dbs.

Coaching Tips: Make sure you use your hips on the db hang power cleans. If you end up ‘curling’ the weight, it will make the HSPU harder. Be sure to finish each rep so that the dbs are in a legit ‘rack’ position (elbows in front of the load). Jump up, step downs, are preferred (as usual).

‘Cash Out’: 8 toes to bar, 24 sit ups, 200m run, 6 minutes.

Brian Lee

About Brian Lee

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