Workout 8.7.17

Nickname: You ever been hit by a dump truck? You’re about to…

Cloud 9 CrossFit – CrossFit

Warm-up

CrossFit Warmup 2

3 Rounds of 10 reps each

Squat

Push-up

Sit-up

OHS

Jumping ring dip

GHD Hip Ext

Skill

Hang Power Clean Review

-tight midsection

-don’t bend arms early

-Full hip/triple extension

Hang Power Clean (1-1-1-1-1)

Build to a heavy single in 4-5 reps. This does not need to be a PR attempt, but if you want to give it a shot, you’ll have no more than 10:00.

WOD

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

5 Thrusters 95/65

7 Hang Power Cleans

9 Deadlifts

11 Burpees Over Bar
Stimulus: Long, High Reps, Unbroken sets for at least first half of WOD

Scaled:

Option 1: 75/55

Option 2: 45/35, 70/50 KB DL’s

Feature Video

Cloud 9 Teen Camp