8.7.17 CrossFit WOD Lone Tree Highlands Ranch CO

By 08/06/2017 No Comments

Context: Competition

Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes working on Turkish Get ups. At least 4 per side.

Strength: 6 x 2 Front BOX squat – 11 of 15 (6 sets of 2 reps, same weight across, approximately 75 – 85% of front squat).

Super Set: 6 x 4 weighted strict pull up -or progression (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “CrossFit Games Open 11.3”

Total reps in 5 minutes

Squat Clean (Heath: two 25lb dumbbells -power clean to front squat, Athletic*: 110lb, Performance: 165lb)

Jerk (same)

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

NOTE: You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt.

Scaling Guide: 30-65 “points” (each clean counts as 1 point, and each jerk counts as 1 point)

Coaching Tips: Start at a steady pace watching the clock.  Your first three minutes should be about the same pace each minute, then speed up on the last two minutes if you can. Power clean to front squat is acceptable. Remember that these should be ‘heavy’, and that you should be thoroughly warmed up before even starting. 5 minutes isn’t enough time to ‘ease’ into it!

‘Cash Out’: 4 min max row or airdyne for calories

steven s

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