Workout 12.21.14

Nickname: Drop it like it’s hot

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

Strength

We will review the movement and discuss the split jerk, push jerk, and push press

Clean and Jerk (2-2-1-1-1-1-1)

WOD

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Cashout

Metcon (No Measure)

L-Sit TABATA

Feature Video

CrossFit Class Workout