State Of My Head

Crossfit North Cloud – CrossFit

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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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