4.18.17 CrossFit Workout WOD Littleton Englewood CO

Warm Up:  AM Coaches Choice

Context: Practice

Mobility: Shoulder (playlist video here)

Skill Practice Warm Up: Each minute on the minute for 5 minutes, perform 8-12 strict toes to bar (or progression).

Strength: 7×2 Power Snatch – 2 of 14 (7 sets of 2 reps, same weight across, approximately 65 – 75% of max snatch)

Super Set: 7×4 Half Kneeling Single Arm KB or DB Shoulder Press (7 sets of 4 reps, “across,” scale to the same challenge) Video here.

Metabolic Conditioning: “Bottoms Up

12 minute AMRAP (as many reps as possible)

           10 Burpees

25 Double Unders

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

Scaling Guide: 6 – 11 rounds, about 1:30 per round.

Coaching Tips: Get through the first couple rounds at a fast pace. Then settle in to a more sustainable pace by breaking up the double unders and going a bit slower on the burpees. Watch the clock to pace yourself so you don’t completely blow up. Try to do your burpees with as little ‘shoulder’ as possible to save them for the later rounds!

‘Cash Out’: 4 min max cal row

Luke Leinweber

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