Crossfit North Cloud – CrossFit
Weightlifting
For the following 20 minutes, increase the loading on the barbell each set, 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 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch
Rest 60 seconds, and then…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch
High-Hang Snatch
Hang Snatch
Snatch
Metcon
Metcon (AMRAP – Reps)
For max reps/calories:
3 Minutes of Rowing
3 Minutes of Power Snatches (135/95 lbs)
3 Minutes of Assault Bike
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