03/12/2019

Crossfit North Cloud – CrossFit

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Weightlifting

Snatch (EMOM x 10)

Sets 1-5: Moderate Loading (weight is across)

Sets 6-10: Heavy Loading (weight is across)

Metcon

Metcon (Weight)

Every minute, on the minute, for 20 minutes:

Even minutes – Row Sprint for Calories x 30 seconds

Odd minutes – Power Snatch or Squat Snatch x 3 reps @ weight you choose.
Scoring is total weight moved across the 10 sets.

I.e. 10 sets x 3 reps x 95 lbs = 2,850 lbs

Metcon (Calories)

*Use this to record the total calories rowed over the course of the 10 sets.

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