Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
5x :30/:30 Row
Banded Scarecrow x 10 each Position/arm
Followed by…
2-3 sets with an empty barbell of:
Snatch Grip Romanian Deadlift x 3 @ 3011
Muscle Snatch x 3
Shoulder Press from Behind the Neck x 3
Snatch Balance x 3
Overhead Squats x 3
Weightlifting
Slow Pull Snatch
For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full Snatch.
Every 90 seconds, for 15 minutes (10 sets) of:
Slow Pull Snatch x 2 rep
Build across the 10 sets to hit a challenging double. Please drop the barbell and reset between each rep.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
10 Double-Unders
1 Power Snatch (115/75 lbs)
20 Double-Unders
2 Power Snatches
30 Double-Unders
3 Power Snatches
…and so on, following the pattern for 10 minutes.
Rx+= #155/#105
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