WOD 9.8.14

Signed up at a new box today….Crossfit Elect

9/8 Monday
Warm up 10 min
250 m row
20 burpees
30 hollow rocks
40 airsquats
2 laps

The Big Clean complex
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set

Skill
EMOM 12
Min 1 practice kipping/butterfly/C2B-pullups or muscle ups (choose 1 that you need to work on)
Min 2 double under practice if you can do DUBS, work on efficiency!
Min 3 handstand pushups/ handstand walks
Continue this cycle for 12 mins

NOTES:
Worked up to #155 on the complex. Missed at #155 on the high hang of the split round.

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