Tampa

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Minutes Easy Cardio

then…

2 Rounds:

20 Plate Hops

10 PVC Passthroughs

then…

Barbell Prep:

Burgener Warm up Snatch

*5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2″, 4″, 6″

Snatch drop – “FOOT WORK”

Skill Transfer Exercises

*5 reps of each movement

Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”

Overhead squat, “CORE STRENGTH”

Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”

Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”

Snatch balance, “FOOT AND ARM SPEED”

Metcon

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Weightlifting

Front Squat + Back Squat ((1+2) x 5 – Every 2:00)

Front Squat + Back Squat:

– (1+2) x5 sets @ 80-85% 1RM Front Squat

Using 1 bar – Perform set of Front Squat, Rack the weight and then go right into your set of back squats.