Workout 6.13.17

Nickname: Why don’t you pull your lip over your head and swallow!

Cloud 9 CrossFit – CrossFit

Warm-up

2 Rounds c9c

Specific Warmup

TTB Progressions

-Hang

-Kip

-Kip swing knees above hips (one of our scaling options)

-Attempts or tab

Then…

Review Power Snatch

-try a slightly wider stance and try to cycle through several touch and go reps

Strict Press

-load bar. If you can’t do 8 unbroken reps, the weight is too heavy

WOD

Metcon (Time)

5 Rounds

10 Strict Presses 95/65

20 TTB

10 Power Snatches 95/65
Stimulus: 10-15 Mins. Light Loading. 2-3 sets/movement. Goal is to avoid singles.

Scaling:

Option1-75/55,hanging knee raises

Option 2-65/45, v-ups

Option 3- Consult coach

Cashout

5 Min A,T,Y banded pulls

5 Mins smash shoulders with ball

Feature Video

CrossFit Class Workout