Crossfit North Cloud – CrossFit
Weightlifting
Metcon (No Measure)
For the following sets, increase the loading on the barbell each set or between each movement, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.
Every minute on the minute, for 6 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch
Rest 60 seconds, and then…
Every 60 seconds, for 5 minutes (5 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch
Rest 60 seconds, and then…
Every 60 seconds, for 4 minutes (4 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch
High-Hang Snatch
Hang Snatch
Snatch
Metcon
Metcon (3 Rounds for time)
Every 5 minutes, for 15 minutes (3 sets), for individual times:
Row 500 Meters
30 Alternating Dumbbell Snatches (55/35)
15 Burpees over the Dumbbell
crossfitnorthcloud.com 