Workout 5.20.17

Nickname: sleventy-sleven

Cloud 9 CrossFit – CrossFit

Warm-up

Coach’s choice general warm up

Coach’s Choice Mobility 5-8 minutes, attach what’s tight from this week

Buy In

Take 10 Minutes to build up to a heavy set of 3 Deadlifts. Heavy means heavy, not max. Athletes need to move smooth and be safe.

WOD

Metcon (AMRAP – Reps)

7 Rounds

In 1:00

7 Deadlifts 275/185

Max bar facing burpees in remaining time

2:00 rest between rounds.
Stimulus: Rounds should be an all out assault. weight should allow for no more than 2-3 breaks per set. Constant steady movement on burpees.

Scaling: Drop load on barbell.

Scoring: Burpees only

Cashout

3×15 weighted sit-ups. rest as needed

Feature Video

Cloud 9 Teen Camp