Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
1 Minute Ski
10 V Ups
10 Hanging Scap Retractions
5 Suitcase Deadlifts
10 Banded Good Mornings
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Snatch Deadlift + Power Snatch + Snatch ((3+2+1) x 5)
– 2 sets @ 73% 1 RM Snatch
– 3 sets @75% 1 RM Snatch
* Rest 60 seconds-ish between sets
Metcon
Metcon (Time)
Complete For Time:
15/12 Calorie Bike
30 Box Jump Overs (24/20)
15/12 Calorie Row
30 DB Snatch (50/35)
15/12 Calorie Row
30 Box Jump Overs (20/20)
15/12 Calorie Bike
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