Let Her Cry

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

CrossOver Symmetry Activation

then…

2 Rounds:

50 Single Unders

20 Red Band Pullaparts

15 Prisoner Kang Squats

10 Snatch Grip Behind the Neck Push Press

5 Strict Pull Ups

Weightlifting

Snatch (5 x 3 @ 70-85%)

*There should be no misses here. All confident singles with 5 seconds rest between reps within each set

*build by feel within the range

Snatch Pull (3 x 3 @ 100%+)

* Stay tight and finish in the triple extension position

Metcon

Metcon (Time)

2 Rounds for Time Of:

96 Double Unders

24 Single-Arm Hang DB Snatch (50/35)

12 Pullups
Rx+:

8 Bar MU instead of PU.

TARGET SCORE

Time Cap: 10 Minutes

STIMULUS

This workout is all about maintaining control and your heart rate on the snatches.

Be aggressive and focus on breathing through each motion. Don’t redline.

Consistency (within 30 seconds) on each round is the goal.

WORKOUT STRATEGY & FLOW

Double unders are ideally done in 1-2 sets for the 96.

Goal for Bar Muscle ups or Pullups is 2-3 sets with a strong and aggressive pull and or turn over on the bar.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: