Workout 8.13.15

Nickname: I love lamp

Cloud 9 CrossFit – CrossFit

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Pause Overhead Squat (2-2-2-2)

6 Second pause at the bottom…go for quality not weight

If you can’t overhead squat with efficiency, perform the same rep scheme with front squats

WOD

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Cashout

400m Run (Time)

Max Effort 400m Run

Feature Video

Cloud 9 Teen Camp