Nowhere Fast

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Bike

Then…

Burgener Snatch Warmup (5 reps each)

1. Down & Up

2. Elbow High and Outside

3. Hang Muscle Snatch

4. Snatch Grip Push Press

5. Heaving Snatch Balance

6. Tall Power Snatch

*Before Metcon:

10/8 Cal. Bike

10 Empty Bar Power Snatch

Weightlifting

Push Press + Push Jerk + Push Press ((1+1+1) x 4 sets)

*No re-dip on the push press

*You CAN re-dip on the Push Jerk
– (1+1+1) x 4 sets. Work up to a challenging set!

* Rest 60-90 secs between sets

-Pause in the receive for 2 seconds

-Build in load each set. Work somewhere around 70-75% 1RM Push Press.

Metcon

Metcon (6 Rounds for time)

Every 3:00 (6 sets):

– 0:00 – 3:00

20/15 Calorie Assault Bike

15 Power Snatches (75/55)

– 3:00 – 6:00

20/15 Calorie Assault Bike

12 Power Snatch (95/65)

– 6:00 – 9:00

20/15 Calorie Assault Bike

9 Power Snatches (115/80)

– 9:00 – 12:00

20/15 Calorie Assault Bike

6 Power Snatches (135/95)

– 12:00 – 15:00

20/15 Calorie Assault Bike

3 Power Snatch (155/105)

– 15:00 – 18:00

20/15 Calorie Assault Bike

1 Power Snatch (185/115)