Workout 7.20.17

Nickname: But that’s a song for another time

Cloud 9 CrossFit – CrossFit

Warm-up

10 rounds

10 double unders

5 PVC thrusters

5 PVC split jerks

Specific Warmup

Review DB Snatch as class.

-perform several reps at ascending weights. Go heavy here, then dial it back to find game weight.

Review DB Thruster

WOD

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

50 Double Unders

20 DB Snatch 50/35 (alt 1 arm)

10 DB Thrusters (2 DB’s at a time)

Use KB if needed…share if able.
Stimulus: long, but consistent mov’t. 6+ rounds. Try resting between movements.

Scaled:

Option1-30 DU’s, 35/20

Option2-75 singles, 20/10

Cashout

2 Rounds (no measure)

1 minute L-sit flutter kicks or just flutter kicks

GHD Hip Ext

Ring Row

Feature Video

Cloud 9 Teen Camp