Crossfit North Cloud – CrossFit
Warm-up
The Burgener Warm-Up (No Measure)
The sequence is as follows, always in this order:
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
Burgener Warm-Up on YouTube:
https://www.youtube.com/watch?v=mWffzvDGeg4
Weightlifting
Hang Snatch + Snatch + OH Squat (10 Sets)
Performed as a complex.
Every two minutes, for 20 minutes (10 sets):
*Can’t re-grip the bar on the ground.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 8 minutes of:
5 Power Snatches (135/95 lbs)
10 Burpee Box Jump-Overs (24/20)
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