Astronaut In the Ocean

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

3:00 Easy Bike


2 Sets:

6 dumbbell front squats (moderate)

6 dumbbell push presses (moderate)

3 Strict Pull Ups

6 dumbbell snatches (moderate)


3-Position Snatch (5 x (1+1+1))

3-Position Snatch

(high hang, mid-thigh, then floor)
3 Position Snatch (High Hang, Mid Knee, Floor) for load:

– (1+1+1) x 5 working sets.

*Start around 65% 1RM Snatch.

* Rest 1-2 minutes between sets

Example Sets

Set 1:

1 High Hang Snatch + 1 Snatch Mid Knee + 1 Full Snatch @130 (65%)

-rest 2 minutes-

Set 2:

1 High Hang Snatch + 1 Snatch Mid Knee + 1 Full Snatch @135 (67.5%)

-rest 2 minutes-

Set 3:

1 High Hang Snatch + 1 Snatch Mid Knee + 1 Full Snatch @140 (70%)

-rest 2 minutes-

Set 4:

1 High Hang Snatch + 1 Snatch Mid Knee + 1 Full Snatch @140 (70%)

-rest 2 minutes-

Set 5:

1 High Hang Snatch + 1 Snatch Mid Knee + 1 Full Snatch @145 (72.5%)

*Based off of a 200# Snatch 1RM


Metcon (Time)



Double DB Front Squats (2x 50/35)


Burpee Pull-ups

Directly Into…

72 Alternating DB Snatch (50/35)

• Target time: 10 Minutes

• Time cap: 15 minutes


• Stimulus is moderate intensity and steady pacing. Find pace on 21-15-9 that will allow you to go directly into DB Snatch. Squats and pullups will challenge legs and grip going into snatch.

• Remember no rest between workouts!


• Double DB Front Squat: Use two dumbbells. There is no grip standard meaning dumbbells can be held in any fashion on the shoulders or traps. You are only required to have one hand in contact with each dumbbell at all times. You should focus on steady breathing with each rep and have a realistic chance of going unbroken on the set of 21 with the weight that they’ve selected. Weights should be lowered to the ground at the end of sets and not dropped.

• Burpee Pull Up: You have the choice of jumping into pull up or jumping to a dead hang and kipping the pullup. Selected pull-up bar should be out of your reach when standing tall with arms extended overhead. It is helpful to make small hand markings under the bar so athletes have targets for hand placement between reps and won’t inch away from the bar.

• Alt DB Snatch: Snatch is performed with a single DB. Weight selected should allow athletes to complete at least 25+ reps unbroken. Each successive rep must be done on the opposite arm from the previous rep. Completing two reps on the same arm in a row will result in a no rep. When snatching, your free hand should not be in contact with your body. The dumbbell transition is faster when done in the air. Watching the hands while the transition happens helps when athletes are developing this skill. If transitioning in the air is intimidating, athletes are welcome to transition on the floor. Similar to the DB Squats, breathing on each rep will help greatly in allowing athletes to complete larger sets.

• Coaches: Have athletes go lighter on the Dumbbell snatch so they have the ability to use the transition of th

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