09/12/2018

Crossfit North Cloud – CrossFit

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Weightlifting

Every minute, for 5 minutes (5 sets):

High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every minute, for 5 minutes (5 sets):

Hang Snatch x 1 rep @ 65-75%

Followed by…

Every minute, for 5 minutes (5 sets):

Snatch x 1 rep @ 85-95% +

High-Hang Snatch

Hang Snatch

Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes of:

3 Handstand Pushups

6 Snatches (95/65 lbs)

9 Overhead Squats (95/65lbs)

12 Chest-to-Bar Pull-Ups