Workout 8.11.14

Nickname: CrossFit is the New Black

Main – CrossFit

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Warm-up

(No Measure)

3 rounds Not for Time:

3 Wall Walks (C+P)
F: 15 Lateral Plank Walks

200m Run

1 Rope Climb (C)
P+F: 3 Ground to Stand

Weightlifting

Clean Pull (1-1-1-1-1-1)

Use 85-110% 1RM Clean. Progressively add weight.

Metcon

Metcon (AMRAP – Reps)

6:00 AMRAP Ascending Rep Ladder:

Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats etc…

C: 165/115
P: 135/95
F: 115/75

You may drop the bar after the Front Squats.

Feature Video

Phil’s Journey For A Better Life