All Beefed Up. « Cloud 9 CrossFit

Workout 8.17.14

Nickname: All Beefed Up.

Main – CrossFit

Warm-up

EMOM for 9:00 (3 rounds)-

Min 1- C- 15 V-ups
P- 15 Jack Knifes
F- 15 Bicycle Situps

Min 2- C- 10 Strict HSPU
P- 15 Pushups (regular or from knees)
F- 15 Seated Dumbbell Presses (you may sit on a bench or the floor)

Min 3- C- 40 Double Unders
P+F- 120 Singles

Strength

Front Squat (2-2-2-1-1-1-1)

*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Sets 4-7– 1 rep @ 90-95%

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run