Workout 6.23.17

Nickname: Bring the pain

Cloud 9 CrossFit – CrossFit

Warm-up

1 Round C9C

Then…Mobility, Coach’s choice

Specific Warmup

Review Snatch as a class

Metcon (No Measure)

10 Min EMOM

1 Snatch ascending weight each min
When done, use a weight that you can use touch and go for 3 reps for workout

WOD

Metcon (Time)

3 Rounds For Time

7 Squat Snatchs 155/105

14 KB Swings 50/35
Stimulus: 6-12 Minutes. Should be able to do 3 touch and go reps, if not, it’s too heavy. If athletes can’t squat snatch we want to practice getting them down so scale them to Power snatch+OHS.

Scaling:

Option 1-115/75

Option 2- 95/65

Option 3- 65/35

Feature Video

Phil’s Journey For A Better Life