Workout 1.30.17

Nickname: Monday’s are for winners

Cloud 9 CrossFit – CrossFit

Warm-up

2 rounds

10 big arm circles (forward/backward)

10 small arm circles (forward/backward)

300′ run 80% pace

10 Max height tuck jumps

10 pvc pass thrus

10 neck rolls (5 left/5right)

Buy In

Shoulder Mobility/Review Split Jerk Technique

Metcon (Weight)

Every 2 Min’s for 6 rounds

3 Split Jerks from rack
This is not for PR…warm up to a threshold weight (consistency + intensity) and stick with it for as many of the rounds as possible. Work on developing consistency under a heavier load

WOD

Metcon (Time)

21-15-9

Push Press 75/55

box jumps 24/20

15-12-9

Push Press 95/65

c2b Pull-ups

9-7-5

Push Press 115/75

GHD Sit-ups

Feature Video

Cloud 9 Teen Camp