Paul Revere

Crossfit North Cloud – CrossFit

View Public Whiteboard

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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