Workout 6.6.17

Nickname: Elizabeth is in the HOUSE!

Cloud 9 CrossFit – CrossFit

Specific Warmup

Review Squat Clean

Perform 2 sets of 6 unbroken Squat Cleans (1:00 rest between)

If you can’t do the weight unbroken, lighten the load.

Warm-up

Coach’s choice

7-10 Mins

Then…

Hip and shoulder Mobility

WOD

Not Power Cleans….SQUAT cleans

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Stimulus: 5-8 Minutes. try to not drop the bar more than 2x. Go for large sets. Find discomfort and redline!

Scaling:

Option 1: 115/85, Banded Ring dips

Option 2: 95/65, Standing Ring dips

Option 3: Consult a coach, document in wodify

Cashout

Metcon (Weight)

5×3 Front Squats

Start round 70% and work to add weight across all 5 rounds. Not for a PR! Just Heavy lifting

Feature Video

CrossFit Class Workout