Workout 8.13.15

Nickname: I love lamp

Cloud 9 CrossFit – CrossFit

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Pause Overhead Squat (2-2-2-2)

6 Second pause at the bottom…go for quality not weight

If you can’t overhead squat with efficiency, perform the same rep scheme with front squats


CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


400m Run (Time)

Max Effort 400m Run

Feature Video

Phil’s Journey For A Better Life