Workout 2.19.15

Nickname: You Can’t Do that on Television.

Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:

200m run or 250m row

10 OH Squats with PVC pipe

10 AB Mat Situps

10 Iron Crosses

10 Pushups

10 Scorpions

10 Pullups

25 Double Unders
Review the Kip in Toes to Bar/Knees to Elbows.

Weightlifting

3 Position Snatch

Floor, Hang, and High-Hang
Use 75-80%.

Metcon

Metcon (AMRAP – Reps)

AMRAP in 5:00:

Row 800m

Power Snatch 135/95

Rest 3:00, then:

Metcon (AMRAP – Reps)

AMRAP in 5:00:

Row 800m

Toes to Bar/Knees to Elbows

Rest 3:00, then:

Metcon (AMRAP – Reps)

AMRAP in 5:00:

Row 800m

Strict Handstand Pushups

Game

If there’s time, (and enough people) Play Dodgeball!

Feature Video

Cloud 9 Teen Camp