Workout of the Day: Wednesday, 09-May-2017

CrossFit Memorial Houston – CrossFit

 

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Prep Work

A – Warm Up (use Ben’s or Coaches Pick)

B – Mobility

C – Movement Prep Work – Double Unders & Burpee Box Jump Overs & Power Cleans

2 Rounds:

:15 Seconds Straight Jumps (No Rope)

:15 Seconds Double Taps (jump to bar and tap twice)

:15 Seconds Double Unders

*https://www.youtube.com/watch?v=Ye5tbcUKshA (double taps)

2 Rounds:

3 Push-ups

3 Frog Hops

3 Step-ups (Each Leg)

3 Box Jumps

3 Burpee Box Jump Overs

3 Rounds:

3 High Hang Jump Shrugs

3 High Hang High Pulls

3 High Hang Muscle Cleans

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

*each round you should build to each weight for metcon

Metcon (AMRAP – Rounds and Reps)

“Power Outage”

AMRAP 5:

Buy-In: 100 Double Unders

12 Power Cleans (115/80)

4 Burpee Box Jump Overs (24/20)

rest 5 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 100 Double Unders

8 Power Cleans (135/95)

4 Burpee Box Jump Overs (24/20)

rest 5 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 100 Double Unders

4 Power Cleans (155/105)

4 Burpee Box Jump Overs (24/20)

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