Workout 7.23.17

Nickname: Sunday Funday

Cloud 9 CrossFit – CrossFit

Warm-up

Squat clean review

-break down with PVC

-empty barbell review 25-30 reps empty

-load bar and warm up to game weight

-Run 400m moderate pace

-Run 200m fast pace

Specific Warmup

Perform 5 unbroken squat cleans at game weight. If you fail it’s too heavy!

WOD

Metcon (AMRAP – Reps)

12 minute AMRAP

2 squat cleans 225/155

400m run

4 squat cleans

400m run

6 squat cleans

400m run

Etc…
Stimulus: Heavy Olympic Weightlifting day. Get into 10 reps…if way under it was too heavy or run too long, if way over, too light.

Scaling:

Option 1- 165/115

Option 2- 95/65, 200m

Cashout

3 rounds not for time

10 strict TTB

Max set “around the world”

Feature Video

CrossFit Class Workout