Workout 1.21.17

Nickname: Lloyd Christmas

Cloud 9 CrossFit – CrossFit

Warm-up

1 length across the gym walking lunge

Buy In

Ankle, shoulder and hip mobility

Double under skill work and practice tabata

Strength

Metcon (Weight)

Back squat

1-1-1-3-3-3-3-3
3 build up sets of 1. Then lift 5 sets of 3 reps with as much weight as possible each set. Rest 2 min between sets. Score is total weight moved.

WOD

Death by snatches (AMRAP – Rounds and Reps)

1 snatch the first min 95/65

2 snatches the second min

3 snatches the third min

…continue until failure

Feature Video

Phil’s Journey For A Better Life