Sound Of Madness

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

2 Rounds of:

1:00 min row

6 Russian Babymakers

8 Half-Kneeling KB Push Press/arm

10 Single Arm KB Front Squats

Weightlifting

2 Snatch Deadlift + Hang Snatch (5 x 1)

2 Snatch Deadlift + 1 Hang Snatch x 5 sets.

– Work up to a heavy in 5 working sets (not a max)

– focus on form and don’t add weight unless it feels good and looks good.

– Take 8-10 minutes to complete sets.

-Can be power OR Squat Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 12:

20 DB Hang Clean & Jerk (50/35)

200 Meter Run

20 AbMat Situps

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: