Crossfit North Cloud – CrossFit
Weightlifting
Hang Snatch (8 sets x 1.1.1)
*Record your heaviest single rep.
**Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch x 1.1.1
(rest 10 seconds between singles)
**Build in load over the course of the eight sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 7 minutes of:
7 Hang Snatches (135/95 lbs)
14 Toes to Bar
*Hang snatch may be Power or Squat snatch.
**Form, form, form…pick a weight that you can maintain form, even if doing singles.
crossfitnorthcloud.com 