NC Athletics – 06142021

Crossfit North Cloud – N.C. Athletics

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Warm-up (No Measure)

3:00 Jog


2 Rounds:

20 Cossack Squats (10/side)

10 Push Press (Empty Bar)


Snatch Push Press + Overhead Squat (4 x (2+2))

(2+2) x 4 Sets @ 90% @ 1 RM Snatch

During your rest between sets perform:

Muscle Snatch + Tall snatch + Zotts Press: (1+1+3)

*Keep these lighter. Technique work.

These lifts are MOVEMENT PREP to get you ready for the rest of the lifting.

Snatch Pull + Snatch (5 x (1+1))

Snatch Pull + Snatch:

– (1+1) x 5 working sets.

– Build from 60-65% of 1RM Snatch

* Rest 60-90 seconds between sets *


Thruster Run 3.0 (Granite Games) (Time)

For Time:

18 Dumbbell Thrusters (50s/35s)

200m Run

15 Dumbbell Thrusters (50s/35s)

200m Run

12 Dumbbell Thrusters (50s/35s)

200m Run

9 Dumbbell Thrusters (50s/35s)

200m Run

6 Dumbbell Thrusters (50s/35s)

200m Run

3 Dumbbell Thrusters (50s/35s)

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