Workout 7.30.15

Nickname: Snatchtastic!

Cloud 9 CrossFit – CrossFit

Warm-up

Row 500m nice and easy

6-8:00 Shoulder and Lat Mobility- Coaches choice

then:

2 Rounds:

10 Single Arm Kettlebell OH Lunges (5 each leg)

10 Glute Bridges- 5 each leg

10 Kettlebell Single Leg RDLs (5 each leg)

10 Empty Bar Muscle Cleans

10 Empty Bar Push Presses

WOD

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

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