Footsteps

Crossfit North Cloud – CrossFit

Warm-up

Warm-up (No Measure)

500 Meter Row

3 Sets:

8 Broad Jumps

4 Inchworms

8 Kipping Swings

Followed By: Class Warmup w/PVC or Empty Barbell

Snatch Specific Barbell Warmup (7 Reps of Each)

Snatch Grip Good Mornings

Snatch Grip Push Press

Overhead Squat

Clean Grip Hang Muscle Snatch

Clean Grip Power Snatch

Snatch Balance

Then…

2-3 Warmup Sets of Snatch Complex with ascending weights

Optional Warmup (No Measure)

Crossover Symmetry Activation

Then…

Hip Halo Activation (Banded)

* 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

Weightlifting

3-Position Snatch (5 x 1)

3-Position Snatch

(high hang, mid-thigh, then floor)
3 Position Snatch (High Hang, Above the Knee, 1″ off the Floor) for load:

2 sets @ 70% 1 RM Snatch

2 sets @75% 1 RM Snatch

1 sets @80% 1 RM Snatch

*Complete 1 set every 2:00

Metcon

Metcon (Time)

Complete For Time:

Buy-In: 400 Meter AirRunner

then…

21-15-9

Push Press (95/65)

Toes-to-Bar