Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Run 400 M.
Hawaiian Squats x 10 reps per side
Russian Baby Makers x 10 reps
Followed by…
Two sets of:
Burgener Snatch Warm-Up
Weightlifting
Snatch (1 x 8 (Paused))
Every 90 seconds, for 12 minutes (8 sets) of:
Pause Snatch x 2 reps
*For the pause snatch, the barbell should be lifted from the floor to the low thigh (just above the knee), then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double.
**Drop the barbell and reset between each rep.
***These should be squat snatch if possible.
Metcon
Metcon (Time)
For time:
18 Box Jumps (24/20)
9 Power Snatches (135/95)
14 Box Jumps (24/20)
7 Power Snatches (135/95)
10 Box Jumps (24/20)
5 Power Snatches (135/95)
*10 Minute Time Cap
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