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
crossfitnorthcloud.com 