Workout 6.7.17

Nickname: Here comes the pain train…TOOT! TOOT!

Cloud 9 CrossFit – CrossFit


Tic Tac Toe!

Specific Warmup

Snatch review and practice. Review scaling options

Double under practice (3-5mins)


Stimulus: 7-10 mins for 1st couplet, 4-8 mins for 2nd couplet. Take short rests and hammer out the reps!


Option 1- 20/14 WB, 95/65, 50 DU’s

Option 2- 14/6 WB, 75/45, 150 singles

Option 3- Consult coach, document in Wodify

Loading Guidlines: If athlete can’t do 15 unbroken WB then weight or height is too much. Athletes should be able to do 5-7 touch and go snatch or it’s too heavy. Athletes should be able to get 15+ on push press or it’s too heavy. Have athletes try max double under in 30 seconds. Double that number and that could be a good scale if needed.

Metcon (Time)

For Time

100 wallballs 20/14

25 power snatches 115/85

Rest 5:00

Then start second couplet

Metcon (Time)

For Time

50 Push Press 115/85

100 Double Unders

Feature Video

Cloud 9 Teen Camp