Workout 6.17.17

Nickname: Sweet Oden’s Raven!

Cloud 9 CrossFit – CrossFit

Warm-up

Pizza Delivery!

3 Rounds, 2Min each

Penalty:

Round 1- 5 burpees

Round 2- 10 prisoner squats

Round 3- 15 tuck jumps

Specific Warmup

Jerk Progressions as a class.

Then…

Find a game weight for WOD. If you can’t do at least 5 reps, it’s too heavy. If you can do more than 10 reps, it’s too light! 7 reps is the sweet spot!

WOD

Metcon (AMRAP – Reps)

8:00 AMRAP

Jerk 185/125

*everytime you drop the bar perform 5 bar facing burpees
Stimulus: Building stamina with a moderate load. 35-50 reps.

Scaling:

Option 1-135/95

Option 2-95/65

*please do not drop 15’s or 10’s from overhead.

Cashout

1:00 rest between Tabata’s

Metcon (No Measure)

Tabata Handstand hold

Metcon (Distance)

Tabata bear crawl

Feature Video

CrossFit Class Workout