Workout 2.8.15

Nickname: Sandy Toes.

Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:

200m run or 250m row

10 OH Squats with PVC pipe

10 AB Mat Situps

10 Iron Crosses

10 Pushups

10 Scorpions

10 Pullups

25 Double Unders

Skill

Review L-Sit on Rings and Parallettes.

Accumulate 1:00 of L-Sit.

Weightlifting

Snatch + OH Squat

EMOM for 12 Minutes:

Snatch + OH Squat x 1

Warmup to 65%.

Use 75-80% 1RM for all sets.

Perform as Squat Snatch if possible.

Metcon

Metcon (Time)

6 Rounds for times:

10 Box Jumps

2 Muscle Ups/ 5 Strict Ring Dips

4 Power Snatch 115/75

8 Burpees over the bar

4 Power Snatch

2 Muscle Ups/ 5 Strict Ring Dips

rest 1:00

Record Best Time.

Feature Video

CrossFit Class Workout