8.18.17 CrossFit WOD Lone Tree Highlands Ranch CO

By 08/17/2017 No Comments

Context:   Practice

Mobility: Hip

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

Strength: 5 x 3 Snatch – 1 of 14 (5 sets of 3 reps, same weight across, approximately 65 – 75%).

Super Set: 5 x 5 strict ring dip (or progression) or strict weighted (5 sets of 5 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Dark Weather“

For time – 4 rounds

7 hang power snatch (Health: 35lb / Athletic: 65lb * / Performance: 95lb)

7 Overhead Squat (same, Health: Front squat or DB front squat)

14 Box jump (Health: 12” / Athletic*: 20” / Performance: 24”)

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

Scaling Guide: 6 – 10 min, about 1:45 per round. Scale Up: 115/75lb bar

Coaching Tips: Make sure you use the hook grip for the hang snatches. If you can’t go right from the hang snatches into the overhead squat, drop after the 6th rep and then pick-up to finish / do your 7th (last) rep so you can go right into the overhead squats. If you squat snatch your last hang power snatch it will count as one overhead squat! If mobility is an issue on the overhead squat, scale to front squats.

‘Cash Out’: 100m farmer carry, 15 wall ball, 5 minutes

steven s

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