Crossfit North Cloud – CrossFit
Weightlifting
High-Hang Snatch (3×2)
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps
Followed by…
Hang Snatch (3×2)
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps
Followed by…
3-Position Snatch (3×1)
3-Position Snatch
(high hang, mid-thigh, then floor)
Every 2 minutes, for 6 minutes (3 sets):
1 x 3-position snatch (TnG)
The weight should be constantly building throughout the 18 minutes of this session.
Metcon
Metcon (Time)
For time:
1000 Meter Row
30 Burpees Over the Barbell
15 Hang Power Snatches (135/95 lbs)
crossfitnorthcloud.com 