Workout 6.14.17

Nickname: HEAVY DAY!!!!

Cloud 9 CrossFit – CrossFit

Time to see if all those light squats have been paying off! Set some PR’s


Coach’s choice lower body mobility to prepare for squats. 5 Mins

Squat therapy drill. 5 Mins


Warmup sets of Squats 8 Mins (rest 90-2:00 between sets)

10 Reps empty barbell

5 Reps add weight

5 reps add weight

3 reps add weight

3 reps add weight


Back Squat (3-3-3-3-3)

Stimulus: Heavy Day! rest 2:00 between sets. After your heaviest set, drop weight so you can 100% get 3, end on good reps!


4×10 Good Mornings

4×10 Weighted Step-up to box 20″ (or anything less than that scaled)

Feature Video

CrossFit Class Workout