Hit the Floor

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

3:00 Easy Row


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 (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 Time each set: 16-18 minutes

Time Cap each set: 20 minutes


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.


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.

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: