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Saturday 170603

Watermarked1(2017-05-19-1214)
Since graduating into group classes a few weeks ago, Liz G has been showing up like clockwork and it's evident in her increased understanding of all these movements we use. Keep it up Liz!

Context: Practice

Strength: 6 x 3 Push Jerk or Split Jerk - 3 of 13 (6 sets of 3 reps, same weight across, approximately 70 - 80% of max jerk). Video Here.

Super Set: 6 x 5 Dumbbell Split Squat (6 sets of 5 reps, “across,” scale to the same challenge as the main lift). Video Here.

Metabolic Conditioning: “Kodiak”

For time. 2 rounds (20-minute time cap)
10 hang power snatches (Health: 55lbs, Athletic: 75lbs, Performance: 115lbs)
15 overhead squats (Health: Font squat, Athletic/Performance: same as above)
20 power clean and jerks (same as above)
20 burpees
2 minutes rest

Record total time (including the rest)

Team Version: 20/30/40/40 reps, one person working at a time, no rest interval.

Scaling Guide: 11 - 18 minutes, about 6 minutes per round (not including the rest). Scale Up: 135/85lb barbell.

Compare to: NEW WORKOUT

Coaching Tips: Most people will be limited by the snatches and overhead squats. If mobility is the main factor holding you back, do hang power cleans and front squats (at a heavier load). Pace the first round on the barbell so that you can fly on the burpees. The second round will be much more challenging than the first. Make sure you break it up so that you maintain good form!

Optional ‘Cash Out’: none

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