Workout 8.23.14

Nickname: Jeepers Creepers

Main – CrossFit

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Warm-up

(No Measure)

2:00 Row
10 PVC Pass Throughs
10 GHD or Ab Mat Situps
10 GHD Hip Extensions or Supermans
10 Pushups
10 Strict Pullups/Negatives/Ring Rows
:30 Samson Stretch each side

WOD

Metcon (3 Rounds for reps)

Complete as many rounds and reps as possible in 6 minutes of:
3 Cleans @ 80% 1RM
C: Squat Cleans
P+F: Power Clean
6 Burpees Over the Barbell
9 Pullups
C: Chest-to-Bar Pull-Ups
P: Strict or Kipping no Bands
F: Assisted- Negatives or Ring Rows

Rest 3 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 6 minutes of:
3 Cleans @ 70% 1RM
6 Burpees Over the Barbell
9 Pull-Ups

Rest 3 minutes, and then . . .

D.
Complete as many rounds and reps as possible in 6 minutes of:
3 Cleans @ 60% 1RM
6 Burpees Over the Barbell
9 Pull-Ups

Feature Video

Cloud 9 Teen Camp