1.30.17 CrossFit Workout WOD Centennial Lone Tree CO

By 01/29/2017 No Comments

Warm up (10)
Burgener warm up
A. Skill/strength
3 rounds (NFT) (20)
Max sets of unbroken
Snatches @ 60%
-Rest as needed after each round-
* Ideally make sure your athletes are not resting more than 1:30-2min this will make
them cold and will mess up further sets. If you want to this is also an ideal time to
teach hook grip.
B. 12 min AMRAP (18)
10 Sumo deadlift high pulls (95/65)
30 stick jumps (jumping over the bar)
10 Hang power cleans (95/65)
*Sumo deadlift high pull ( https://www.youtube.com/watch?v=o6QniJ9FaGA )


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