Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
CrossOver Symmetry Activation
then…
2 or 3 Rounds of:
1:00 Machine
50 Single Unders
10 Banded Lateral Side Step (Each Way)
10 Banded Monster Walk (Forward/Backward)
– Part 2 –
Modified Burgener Warm Up
* Use Empty Barbell
2 Sets:
Snatch
5 x Snatch Grip DL
5 x High Elbows
5 x Muscle Snatch
5 x Snatch Grip Push Press (behind the neck)
5 x Power Snatch
Weightlifting
Snatch (1 – RM)
Take 12-15 Minutes to build to today’s 1-RM.
*This may be either a power or squat snatch.
*You should do around 15-20 reps to build to a true 1-Rep Max.
Metcon
Metcon (Time)
Complete For Time:
200 Double Under
20 Snatch (135/95)
200 Double Under
20 Clean and Jerk (155/105)
Rx+:
200 Double Under
20 Snatch (145/100)
200 Double Under
20 Clean & Jerk (165/115)
TARGET SCORE
Target Time: Sub 12 minutes
STIMULUS
Attacking this workout with ~10 minute time frame looking for high intensity moving moderate barbell weights.
WORKOUT STRATEGY & FLOW
Double Unders: go for big sets. 4 sets of 50 with brief pause is a good strategy.
Snatch: This should not be over 75% 1RM power snatch. 20 reps can be fast singles and should take under 3 minutes. They are ideally all power and smooth reps
Clean and Jerk: This should not be over 750% 1RM power clean and jerk. 20 reps can be fast singles and should take under 3 minutes. They are ideally all power clean and push jerk as smooth reps.
SCALING
Scale to finish near the target score:
150 Double Under
20 Snatch 115/75
150 Double Under
20 Clean and Jerk 135/85
Mobility
5:00 easy bike
1:00 Quad smash R/L
2:00 Couch Stretch R/L
2:00 pigeon pose R/L
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