By jeremyjones

diablo crossfit megan at the draft philly and phoenix rise

Coach Megan wasn’t in the draft, but TWO teams jumped at the chance to have her fill in because they didn’t have a full roster. Talk about a hot commodity!

Mobility: Shoulder Mobility.

Skill Practice Warm Up: Goat Practice.

Workout: Power Clean

2 – 2 – 2 – 2 – 2 – 2 (6 sets of 2 reps “Strong Effort,” adjusting load each set)

Super Set: Hollow Rocks

Between each set of power cleans, perform 10-30 hollow rocks. Use the version that you can do for at least 10 reps between all 7 sets.

Metabolic Conditioning Workout: “Where Eagles Dare” – For time.

21 – 15 – 9

Chest to bar pull ups (Intermediate*: 12-9-6, Novice: 12-9-6 with a band)

Single arm kettlebell swings –alt arms as desired- (Advanced: 53lbs, Intermediate*: 35lbs, Novice: 26lbs)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 4 – 9 minutes

Coaching Tips: Don’t shred your hands! Keep the sets small especially in the beginning. Be sure to keep the shoulder ‘back in the socket’ (don’t let it roll forward) on the kb swings. The chest stays up, and the kb only goes up to forehead/eyeball height (not overhead)

Log your results online by clicking here.

Compare To: 2013 – 08 – 27


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