Workout 5.18.17

Nickname: Think happy thoughts!

Cloud 9 CrossFit – CrossFit

Warm-up

9 Minutes

3 rounds

Min 0-1: 10 GHD Hip Ext

Min 1-2: 15 Super slow OHS (pvc)

Min 2-3: 10 Snatch balance

Buy In

Review Hang Power Snatch. Tight bar path, don’t bend the arms, JUMP straight up!

Metcon (Weight)

11:00 EMOM

2 Hang Power Snatch
If you fail more than 2 sets, drop weight! Quality reps before heavy reps…especially during technical lifts

WOD

Metcon (Time)

5 Rounds For Time

9 Deadlifts 135/95

6 Hang Power Snatch

3 OHS
Scaling:

Option 1: 95/65

Option 2: 95/65 Hang power clean, front squat

Stimulus:

Short <10mins
-Moderate weight

-First Round should be unbroken

-If you can’t OHS 3 reps fresh, it’s probably too heavy for the WOD.

Cashout

Couch Stretch 2:00

Hamstring Stretch 2:00

Feature Video

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