Crossfit North Cloud – CrossFit

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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


2-3 Warmup Sets of Snatch Complex with ascending weights

Optional Warmup (No Measure)

Crossover Symmetry Activation


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


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 (Time)

Complete For Time:

Buy-In: 400 Meter AirRunner



Push Press (95/65)


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