Workout 3.30.15

Nickname: We’re here to PUMP you UP!

Cloud 9 CrossFit – CrossFit

Warm-up

Before Class Time Begins:

Row 500m nice and easy.

rest a bit.

Row 500m a little bit harder.

if time, do some mobility.

Warm-up

Snatch SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Skill

Review Muscle Up Transitions then:

2 Rounds Not for Time:

1. Jumping Muscle Ups x 5

2. Banded Muscle Ups x 5

3. Kips on rings x 5

*if you can do Muscle Ups, perform 3 sets of 3, focusing on rhythm.

**if you cannot do ring work, do 3 sets of 3 ring rows + 3 ring dips.

Weightlifting

Snatch Balance + Overhead Squat (1-1-1-1)

Weightlifting

Back Squat (8-6-4-4)

8- 65%

6- 75%

4- 80%

4- 85%

Feature Video

CrossFit Class Workout