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Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

Crossover Symmetry Activation

Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats


2 Sets:

Burgener Warm up Snatch (One set with PVC pipe, one set with light barbell)

Pause Position Pulls: 1 ascent + 1 descent. Pause at each position for 3 seconds (one inch off floor, below

the knee, above the knee, mid thigh, power position)

4. Barbell Prep

A) Skill Transfer Exercises Snatch – 3-5 reps at each of the 5 exercises (listed below)

Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”

Overhead squat, “CORE STRENGTH”

Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”

Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”

Snatch balance, “FOOT AND ARM SPEED”

B) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch


Metcon (Time)

In 2 Person Teams:

75 Bench Press (135/85)

50 Strict Pull Ups

75 Burpee Box Jump Overs (24/20)

50 Power Snatch (135/85)

75 Calorie Assault Bike

*Split reps as desired

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