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Fast and Furious and Skilled

April 25, 2018

Thursdays conditioning workout comes from the CrossFit Games Age Group Online Qualifier.  It is an excellent sister workout to the high rep pullup/heavy clean workout.  Both workouts are pretty high skill and heavy, but where Tuesday was heavy and long, Thursday is heavy and short.  Best scores will come from athletes that put the pedal down and never come off the gas.  Unlike Tuesday, where the longer duration allowed from some feeling out the workout, or even mistakes, the short duration will mean any missed reps will be costly. A missed snatch in a 5 minute workout is a 15 second swing.  If you were doing this workout for the CrossFit Games, and you missed more than 1 rep in a row, I would make you stop and restart.

HSPU, Burpees and moderately heavy Snatch means shoulders! In your warm up, work your HSPU position.  Before you start the workout, you want to be hot and sweaty.

CrossFit Sonora has come up with an AWESOME Double Under Challenge. It starts May 1st. For $20 you are entered in the challenge and can get either a t-shirt or tank top for the 10K double under club. You set your goal – 10k may not be your jam, but maybe 5K is. Or what about 100? Either way you will also get a link to a google doc to chart your progress. Let’ JUMP for joy for the creativity of CrossFit Sonora. (see what I did there?)
Link for t-shirt
Link for racerback tank

Workout of the Day


No Hook, No Foot Snatch from the Hang

Work from Position 2 to 2.5 (just above the knee and/or just below the knee?

Build to a heavy single in 12 minutes.  Once you hit 12 minutes, go from the floor, and feel free to use the hook grip and foot work as you build for 2 or 3 more reps.



9 Handstand Pushups

6 Burpees

3 Snatch 165/110


3-5 HSPU variation (your current abmat target)

6 Burpees

3 Moderately Heavy Snatch for you.  This should not be a gimme, hit this in your PJs rolling out of bed.

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