Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Easy Cardio
then…
2 Rounds:
5 spiderman lunge stretch (each side)
5 Inchworms
then…
Burgener Warmup Snatch:
perform all movements below in the power position
A)
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle snatch – “STRONG TURNOVER”
Snatch land – “FOOT WORK” 2″, 4″, 6″
B)
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Weightlifting
Snatch Deadlift + Power Snatch + Snatch (E:90 x 6 (9:00 total time))
Every :90 seconds complete 1 rep of the snatch complex
*The last snatch can be power OR squat
*Build in weight across all 6 sets.
Metcon
Metcon (Time)
4 Rounds for Time:
10 Power Snatches (95/65)
12 Burpee over Bar
TARGET SCORE
Target time: 9 Minutes
Time Cap: 12 Minutes
STIMULUS and GOALS
Stimulus for the workout today
The stimulus for today’s workout will have two parts. First, will be moderate intensity, planned rest on the bar, and steady work on the burpees.
*Don’t come out too hot and burn out.
WORKOUT STRATEGY & FLOW
Power Snatches: Goal should be at least 5 smooth touch and go reps. Fast singles are acceptable if this allows you to keep moving. Breathe on each rep and know when to break on the first workout to avoid early burn out.
Burpee over Bar: Parallel with the bar and stay low. Workout needs to be smooth and attack mindset. Don’t stop moving.
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