Crossfit North Cloud – CrossFit
Weightlifting
Drop Snatch (Heavy 1-Rep)
Take 12-15 minutes to work up to a Heavy-ish 1 Rep Drop Snatch.
Drop Snatch = Snatch Balance with no Leg Drive
… “Pull Under the Bar”
Suggested Rep Scheme:
Set 1 – 3 Reps
Set 2 – 2 Reps
Set 3 – 2 Reps
Set 4 – 1 Rep
Set 5 – 1 Rep
…Set 6 – ?? 1 Rep
Metcon
Metcon (3 Rounds for reps)
Complete Three Rounds for AMRAP of:
Against a 3-minute running clock, complete…
Row 500 Meters
Max Reps of DB Ground to Overhead (55/35)
Rest 3 minutes between sets.
*Larger Classes, alternate groups of 3 minute work/rest periods.
*DB G2O can be performed as a Clean & Jerk or as a DB Snatch.
*Each 3-minute round is scored separately (DB G2O performed).
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