Workout 3.19.15

Nickname: Snatchtastic!

Cloud 9 CrossFit – CrossFit

Warm-up

Row 500m nice and easy

6-8:00 Shoulder and Lat Mobility- Coaches choice

then:

2 Rounds:

10 Single Arm Kettlebell OH Lunges (5 each leg)

10 Glute Bridges- 5 each leg

10 Kettlebell Single Leg RDLs (5 each leg)

10 Empty Bar Muscle Cleans

10 Empty Bar Push Presses

WOD

CrossFit Games Open 15.4 (AMRAP – Reps)

8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

185lb/125lb

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

Feature Video

Cloud 9 Teen Camp