Workout 12.25.14

Nickname: Post Christmas feast WOD

Cloud 9 CrossFit – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

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

Weightlifting

Hang Power Snatch (3-3-2-2-2)

Metcon

Metcon (Time)

3 rounds

30 box jumps 24/20

20 pull-ups

10 handstand push-ups

Cashout

500m Row (Time)

Max Effort 500m Row

Feature Video

Hear From Cloud 9 Members