Bootcamp: 8AM
CrossFit:
Saturday – June 24, 2017 – 170624
Context: Practice
Mobility: Hip
Skill Practice Warm Up: None
Strength: 2-2-2-2-2-2-2 Squat Snatch (7 sets of 2 reps, increase weight with each set to max)
Super Set: 4-4-4-4-4-4-4 single arm ring row (4 on each arm is 1 set, 7 sets of 4)
Metabolic Conditioning: “Sweet Breeze”
7 minute AMRAP (as many rounds as possible)
12 burpees
6 dumbbell clusters (aka squat clean thrusters) – must hit full hip extension, one db in each hand – (Health: 15lb / Athletic: 30lb* / Performance: 45lb)
*Women’s “Performance” weights and reps (Rx)
TEAM VERSION: 18 burpees, split as desired. 12 clusters, split as desired. In 9 minutes
Scaling Guide: 3 – 5 rounds, Scale Up: 53/35lb kb
Compare to: March 29, 2017
Coaching Tips: Don’t let this one’s nice name and simple scheme fool you. It can be one of the hardest workouts you’ve done in a long time if you aren’t careful. Keep a steady pace on the burpees and try to save your shoulders a bit for the clusters. The clusters are a squat clean into a thruster. The dumbbells must touch the floor each rep (one ‘head’ of the dumbbell is fine). Today we want to see full hip extension on the clean (not a ‘squat then curl’). These will gas many people quickly, so try breaking them up and then keeping a steady pace on the burpees.
Optional ‘Cash Out’: 60s plank, 25 cal row, 5 min
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