Workout 6.9.17

Nickname: 50 Reasons to come into the gym today!

Cloud 9 CrossFit – CrossFit

Warm-up

400m Run

50 Double Unders

30 Tuck Jumps

200m Run

25 Double Unders

15 Tuck Jumps

Specific Warmup

Review hang Clean and Jerk with empty bar

Review s2oh options (press, ppress, pjerk, sjerk)

Tabata style

3 Rounds

20 sec hang clean

10 rest

20 sec push press

10 sec rest

Then….

Start loading bar…should be able to perform 5 + reps unbroken, if not…it’s too heavy

WOD

Metcon (Time)

50 Hang Power Clean & Jerk 155/105
Stimulus: 10:00ish. Moderate barbell loading. Moderate sets of reps in workout (5-8) reps.

Scaling: LOAD, LOAD, LOAD!!! find the right weight to get it in under the time. If you need to have different plates on the bar so you can strip them during, that may be a good idea.

Cashout

BEACH BODY

3 Rounds not for time

12 oblique side bends (per side, db or kb)

24 Alternating DB Curls

Feature Video

CrossFit Class Workout