Workout 5.11.16

Nickname: Wednesday WOD

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://youtu.be/3-th5SrJ1rQ

Warm-up

2 rounds

1 length burpee broad jump

1 length straight leg kicks

1 length inchworms

10 Russian baby makers

10 PVC snatch high pulls

10 PVC pass thrus

1:00 squat hold

Buy In

Review hang snatch

WOD

Hang Power Snatch (3-3-3-3-3)

Cashout

Metcon (Time)

2 rounds

15 Hang snatches 95/65

15 burpees over bar

15 Calorie row

15 C2B pullups
Scale snatches w/ ground to overhead or slamballs

Feature Video

Phil’s Journey For A Better Life