Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
20 Calorie SkiErg
Banded Shoulder Distraction (3 positions) @ :30 seconds each position
Banded Monster Walks x 10 each direction
then…
2 Rounds of:
10x Double KB/DB Push Press
10x KB/DB Front Squats
10x KB/DB Deadlift
Weightlifting
Every 90 seconds, for 4:30 (3 sets):
High Hang Snatch x 2 reps @ 65-70% of 1-RM Snatch
then…
Every 90 seconds, for 4:30 (3 sets):
Hang Snatch x 2 reps @ 70-75% of 1-RM Snatch
then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch + Snatch @ 75-85% of 1-RM Snatch
High-Hang Snatch (E90 x 3)
Hang Snatch (E90 x 3)
Hang Snatch + Snatch (E90 x 4)
Metcon
Metcon (Time)
Three rounds for time of:
10 Snatches (115/75)
15 Toes to Bar
Rx+: Snatches @ (135/95)
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