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Crossfit North Cloud – CrossFit

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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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