By jeremyjones

diablo crossfit ryan and alma trying to decide post workout what round they finished on

Ryan and Alma doing the familiar: “Wait, I thought you were counting and I was just a few reps behind you… So what round were we on then!?” post workout discussion.

Mobility: Shoulder Mobility.

Skill Practice Warm Up: 30 seconds of hollow rocks, 30s rest, 4 rounds.

Workout: “Astro Zombies” – 5 rounds for time.

5 overhead squats (Advanced: 135lbs, Intermediate*: 83lbs, Novice: 53lbs)

10 kipping pull ups

15 burpees over the bar – face the bar each jump, no lateral jumping

1 minute rest

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

Scaling Guide: 11 – 18 minutes. Scale up the weight (155/103) and the pull ups to c2b for an extra challenge.

Coaching Tips: Only squat snatch the first rep if you feel like the weight is manageable. For most people it will be best if you clean, jerk, put it on your back, then widening the hands to the OHS position, then jerking it back up. Don’t be afraid to go a bit heavier on this one because each round you go to the barbell you will be rested one minute. That being said, FULL DEPTH is required (as always). Do not use a weight you aren’t comfortable going all the way down with. Go unbroken on the pull ups if you can (and not risk tearing your hands). Push the pace on the burpees because of the forced rests.

Log your results online by clicking here.

Compare To: 2013 – 10 – 27

Video: David Epstein: Are athletes really getting faster, better, stronger?

Click here to view the embedded video.


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