Workout 5.16.17

Nickname: My Pet Rock

Cloud 9 CrossFit – CrossFit

Warm-up

Run 400m

10 Max Height Jumps (focus on full hip extension)

15 slam balls

200m run

5 Jumps

10 slam balls

(moderate pace, work up a sweat)

Buy In

Review Power Cleans

8:00 EMOM

2 Power Cleans (increase weight to a heavy double)

3:00 EMOM

2 Power cleans down to game weight

WOD

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

200m Run w/medball 20/14

7 power clean 185/125

200m Run (NO medball)

4 power clean 185/125
Option 1: 135/95

Option 2: 95/65

Rowing is an acceptable scaling option to substitute the run.

Stimulus:

3+ Rounds

Moderate to heavy cleans

Smooth Consistent Mov’t, not slow

Weight Shouldn’t be so heavy that we fail

Cashout

Metcon (Time)

In teams of two, race to 100 push-ups (10 reps back and forth).

Feature Video

CrossFit Class Workout