Crossfit North Cloud – CrossFit
Warm-up
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
Then…
2:00 Row
2:00 Bike
5 Reps of Each:
Snatch grip push press
Overhead squat
Heaving Snatch Balance. (Feet in landing position. Dip, drive, drop, punch)
Drop Snatch, feet jumping position to landing, no drive.
Snatch balance.
Barbell Prep:
Burgener Warm up Snatch –
3-5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle snatch – “STRONG TURNOVER”
Snatch land – “FOOT WORK” 2″, 4″, 6″
Snatch drop – “FOOT WORK”
Weightlifting
3-Position Snatch (2×2, 2×2 (E2:00))
3-Position Snatch
(high hang, mid-thigh, then floor)
3 Position Snatch (Hang, 1″ off floor, floor):
– 2 sets @ 75% 1RM Snatch
– 2 sets @ 80% 1RM Snatch
*1 Set Every 2:00
Metcon
Metcon (3 Rounds for time)
Every 5:00 for 15:00: (3 Rounds)
30/24 Calorie Row
20 Burpees
10 Front Rack Double DB/KB Lunges (50/35)
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