Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Minute SkiErg
Twisted Cross Stretch x :30/side
Internal Shoulder Rotations (Wall)
Then…
2 Rounds of:
Snatch Grip Push Press x 10
Muscle Snatch x 10
Single Leg V-Ups x 20 (10/leg)
Weightlifting
2 Snatch Liftoff + Snatch (E:90 x 10)
2 Snatch Lift-Offs + Snatch
Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
*Build from approximately 65% (something very light) to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 7 minutes of:
7 Power Snatches (135/95)
14 Toes to Bar
crossfitnorthcloud.com 