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Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

3:00 Cardio Accumulated


2 Rounds:

4 Clean & Jerks

6 Snatches

8 Overhead Squats

10 Plate Hops

Then…5-10 Minutes to warmup and build to Metcon Snatch/C&J weight!

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


Metcon (Time)

10 Rounds for Time:

1 Squat Snatch (135/95)

3 Clean & Jerk(135/95)

25 Double-Unders

1 Squat Snatch (155/105)

3 Clean & Jerk (155/105)

30 Double-Unders

• Target Time: 10 minutes

• Time Cap: 15 minutes


• Stimulus moderate intensity with consistent pacing on the barbell until the last 2 rounds, then blitz it (or just hang on).The overall Focus should be to try and keep round times relatively the same.

• Another 2 part double banger of Snatch and Clean and Jerk.


• Snatch: Weight should be moderate where failure isn’t even a thought (75% or less of 1RM). Remember every round the weight will feel like it gets heavier. Stay consistent with set up, don’t rush into it and be fast under the bar every time!

• Clean and Jerk: Same bar, same weight as snatch. You can be a little more aggressive with this since it should feel relatively light. Weight should be moveable for touch and go reps but fast singles would definitely be the safe approach with this one. Aim to hit a rep every 3-5 seconds and focus on consistent landing with feet and not jumping out each time.

• Double Unders: Unbroken is a goal but we all know it depends on the day. Stay light on the feet, relax your shoulders down and try to breathe steady through the set.

• A good goal would be keeping rounds on the minute or 1:15 to reach the target time. Use this as a scaling reference to adjust weight and reps.


RomWOD for 3/8/2021

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