Crossfit North Cloud – CrossFit
Weightlifting
The load should built throughout the 18 minutes of this session, from approximately 65-85%.
High-Hang Snatch (1×2)
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps
Immediately followed by…
Hang Snatch (1×2)
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps
Immediately followed by…
2 Snatch Liftoff + Snatch
2 Snatch Lift-Offs + Snatch
Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch.
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch
Metcon
Metcon (Time)
Five rounds for time of:
10 Hang Power Snatches (95/65 lbs)
30 Double-Unders
The Hang Power Snatches should be a weight that you can cycle quickly, definitely not broken into more than 2 sets.
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