Workout 9.3.16

Nickname: Be a rock superstar with 5 cars

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=C7DxOAjaCeA

Warm-up

It will be posted on the board. Please complete before class starts.

Buy In

Clean and jerk variations and efficiency

WOD

Metcon (AMRAP – Rounds and Reps)

8 min for rounds and reps

Tier 1

10 c&j 80%bw/50%bw

10 air squats

Tier 2

10 c&j 90%bw/60%bw

10 alt lunges

Tier 3

10 c&j 100%bw/70%bw

10 alt pistols

Cashout

Metcon (Time)

7 min EMOM

3 kb cleans 50/35

3 kb presses

3 kb front squats

…after the 7th min, immediately complete for time

20 goblet squats

20 push ups

20 alt kb snatches

20 strict pull ups

Feature Video

Cloud 9 Teen Camp