wod

8.11.17 CrossFit Workout WOD Littleton Englewood CO

By 08/10/2017 No Comments

Context: Competition

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working up to a challenging hang power clean (80-90%), or perform 5 reps on the minute for 5 minutes (50-60%)

Context: Competition

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working up to a challenging hang power clean (80-90%), or perform 5 reps on the minute for 5 minutes (50-60%)

Strength: none

Super Set: none

Metabolic Conditioning: “Bright Moon”

4 rounds for time.

12 power clean and jerk (Health: 55lb / Athletic: 85lb* / Performance: 135lb)

12 toes to bar or 4 bar muscle-ups

400m run

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

Scaling Guide: 16 – 22 minutes, about 4.5 min per round. Scale Up: 105/155lb bar.

Coaching Tips: Be conservative on your first round with the pacing. Break up the clean and jerks, even if you don’t think you need to. Then you can go harder on the later rounds. If you are comfortable with the load, try and combine the catch of the power clean into the beginning of the jerk to move faster. If you opt to do bar muscle ups, don’t be afraid to drop back to toes to bar on the later rounds. Pace the run so that you can go right into your next set of clean and jerks, but run hard on the last round!

‘Cash Out’: none

Shean

About Shean

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