Workout 7.21.17

Nickname: Fear not the beast on the hunt, but rather the beast within.

Cloud 9 CrossFit – CrossFit

Warm-up

• Coach’s choice front rack stretching ~3-5 min

• Hang power clean and push press review~5-7 min

• Loading, instruct athletes to start building up to their starting

weight, about 2 rounds of 5 hpc directly into 2 push press.

• Remind them that they will be increasing loading if they want

across all sets.

WOD

Metcon (Weight)

Alternating EMOM 16

1) 5 Hang power clean

2) 2 Push press
Stimulus: Heavy Day! Try to increase weight throughout EMOM. Start from floor.

Cashout

RUMP PUMP 2.0

:30 hold in glute bridge

30 glute bridges

:30 hold in glute bridge right leg

30 glute bridge on right leg

:30 hold in glute bridge left leg

30 glute bridge on left leg

Feature Video

Cloud 9 Teen Camp