Crossfit North Cloud – CrossFit
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.
crossfitnorthcloud.com 