Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Easy Row
-then-
2 Sets of the Following:
1) Burgener Warm up Snatch – 5 reps at each position (all in the power position, no squats required)
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
2) 5x High Power Hang Snatch + 5x Hang Power Snatch + 5x Power Snatch (all in the power position, no squats required – empty barbell)
Metcon
Metcon (Time)
Complete for Time with a partner:
2 Rounds:
80/70/60 Calorie Row
40 Power Snatches (115/80)
-Rest 5:00-
2 Rounds:
40/35/30 Calorie Row
20 Power Snatches (155/105)
TARGET SCORE
Target Time each set: 16-18 minutes
Time Cap each set: 20 minutes
STIMULUS and GOALS
We are targeting our aerobic system with high volume pulling from the ground with moderate to moderate/heavy weight. The partner aspect will keep our rest long enough to double down on intensity during work periods.
WORKOUT STRATEGY & FLOW
Let’s hammer down on the row since we have 1:1 work/rest! If you are proficient at the rower aim to keep watts high!
*Recommend to switch about every 12-15 Calories
*Aim to keep watts higher with more transitions rather than more calories each set but losing intensity.
Power Snatch: For the first weight don’t use over 60% 1RM Power Snatch.
It should be a weight you could do sets of 5+ touch’n go comfortably if needed.
For the final weight, don’t use over 80% 1RM Power Snatch. You should be able to do quick singles with this when fresh.
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