Workout 7.31.17

Nickname: Kicking Monday in the Mouth

Cloud 9 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

15 Jumping Jacks

15 Mountain Climbers

15 Double Unders or Singles

5 to 10 Jumping Ring Dips

Specific Warmup

Skill

Warm-up (No Measure)

Review the hang power clean.

Take 5 minutes to work up to WOD weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

3 Hang Power Cleans (185/135)

6 Strict Ring Dips

9 Box Jumps (30/24)

27 Double Unders
Stimulus: Try to maintain large sets throughout the workout on each movement, avoid singles of any movement if possible. Target is 8 to 12 rounds.

Scaling:

Option #1 – 155/105 Cleans, 3 Strict Ring Dips, 24/20 Box Jumps

Option #2 – 115/75 Cleans, 6 Pushups, 24/20 Box Jumps, 15 Double Unders

Feature Video

Phil’s Journey For A Better Life