Crossfit North Cloud – CrossFit
Weightlifting
For the following 12 minutes, increase the loading on the barbell as desired, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor in the last three minutes.
High-Hang Snatch (EMOM 5)
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch
Hang Snatch (EMOM 4)
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch
Snatch (EMOM 3)
Snatch x 1 rep @ 80+% of 1-RM Snatch
Metcon
Metcon (3 Rounds for reps)
Every 4 minutes, for 12 minutes (3 sets), for times:
Row 500/400 Meters
Max Reps KB Swings (53/35)
Rx+ = (70/53) KB Swings
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