160819

Cameron Thorn at Roseville CrossFit

Pre-Wod:
Side-Roll-Out


Dynamic Group Warm-Up


Skill: Clean Technique

Workout of the day for Friday, August 19th:
“16.2”
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 55% 1RM

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 65% 1RM

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 75% 1RM

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 85% 1RM

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 95% 1RM

*Today’s workout will be run in two heats. Your partner will help you to keep the standards and change the weights out. Scale the workout accordingly to get in at least 3 rounds.

Sweat Sessions Workout for Friday, August 19th:
28 minute AMRAP (For Quality):
7 Strict Press
14 Side-Butt WallBalls
MAX Plank*
7 Burpees
14 Russian KB Swing
MAX Plank*