Workout 8.12.14

Nickname: Blame it on the Rain

Main – CrossFit

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Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:
200m run or 250m row
10 OH Squats with PVC pipe
10 AB Mat Situps
10 Iron Crosses
10 Pushups
10 Scorpions
10 Pullups
25 Double Unders
Review the Presses: Push Press/ Push Jerk/ Split Jerk.

Strength

Push Press- Push Jerk- Split Jerk Complex (1-1-1-1-1-1)

Progress to a heavy set. Base your weights off of your previous Push Press.

Metcon

Metcon (Time)

5 Rounds for Time:

200m Run
10 Burpees Over the Bar
10 Push Press
C: 115/75
P: 105/65
F: 95/55
Rest 1:00

Feature Video

Phil’s Journey For A Better Life