Workout 11.19.14

Nickname: AlrightAlrightAlright

Cloud 9 CrossFit – CrossFit

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EMOM for 6 Minutes:

Min 1- 35 Double Unders/75 Singles

Min 2- 15-20 Pushups

Min 3- Handstand walk 1 length of the gym (for those feeling adventurous)/:30-:45 Handstand hold on the wall

Strength

Review the difference between Push Press and Push Jerk.

Work to a heavy single rep for both movements.

Push Press (1-1-1-1)

Push Jerk (1-1-1-1)

Metcon

Metcon (No Measure)

Every 2 minutes for 8 Minutes (4 sets), complete the following as quickly as possible:

5 Squat Clean Thrusters (aka, Clusters)

10 Toes to Bar/ Knees to Elbows

Every 2 minutes for 8 Minutes (4 sets), complete the following as quickly as possible:

5 Shoulder to Overhead

10 Box Jumps

C: 135/95, 30/24″ box

P: 115/75, 24/20″ box

F: 105/55

Feature Video

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