8.3.17 CrossFit WOD Lone Tree Highlands Ranch CO

By 08/02/2017 No Comments

Context:   Practice

Mobility: Hip

Skill Practice Warm Up: Spend 10 minutes working up to a challenging clean and jerk (80-90%), or perform 3 reps on the minute for 6 min.

Strength: none

Super Set: none

Metabolic Conditioning: “Snowcapped“

For time. 4 Rounds.

7 Power clean (Health: 65lb / Athletic*: 105lb / Performance: 155lb)

40′ racked kettlebell lunge -one arm- (Health: 26lb / Athletic*: 35lb / Performance: 53lb)

40′ bear crawl

20 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)

1 min rest

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

Scaling Guide: 11 – 16 min, about 3.5 min per round including the rests, Scale up: 185/125lb power cleans and OH kb lunges

Coaching Tips: These power cleans should be a bit heavier than what you would normally use in a metcon so keep that in mind when choosing a load; singles from round one is fine, but you need to be able to average one rep every 5-6 seconds to stay on track time wise.  Switch arms as desired on the lunges, but it makes the most sense to set up a line at 20′ and do 20 feet out with one arm, then 20 feet back with the other arm.  Then bear crawl the same ‘lane’ to keep it simple!  Move fast on the bear crawls and drop down to your knees when you need a rest.  Staying in the ‘up’ position only makes you tired without moving you closer to the finish.  Try and do the wall balls in big sets due to the forced rest!

‘Cash Out’: 10 push ups, 10 air squats, 25 cal row, 4 rounds

steven s

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