Workout 6.6.14

Nickname: Happy Friday!

Main – CrossFit

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Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:
200m run or 250m row
10 OH Squats with PVC pipe
10 AB Mat Situps
10 Iron Crosses
10 Pushups
10 Scorpions
10 Pullups
25 Double Unders

Buy In

6 Minutes of Shoulder Mobility.

WOD

Shoulder Press (5-3-3-1-1- Max Reps)

5 @ 60%
3 @ 70%
3 @ 80%
1 @ 85%
1 @ 90%
Max Reps @ 75%

Cashout

Metcon (Time)

Outdoor WOD For Time:

Using a moderate to heavy weight KB or Dumbell:

5 Right Arm Snatches
5 Left Arm Snatches
5 Burpees
Farmer’s Carry 1 length of loading dock

5 Right Arm Snatches
5 Left Arm Snatches
10 Burpees
Farmer’s Carry

5 Right Arm Snatches
5 Left Arm Snatches
15 Burpees
Farmer’s Carry

5 Right Arm Snatches
5 Left Arm Snatches
20 Burpees
Farmer’s Carry

Feature Video

CrossFit Class Workout