Heat of the Moment

Crossfit North Cloud – CrossFit

View Public Whiteboard

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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