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Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

2 Minute SkiErg

Twisted Cross Stretch x :30/side

Internal Shoulder Rotations (Wall)


2 Rounds of:

Snatch Grip Push Press x 10

Muscle Snatch x 10

Single Leg V-Ups x 20 (10/leg)


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 (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

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