Crossfit North Cloud – N.C. Athletics
Warm-up
Warm-up (No Measure)
3:00 Jog
Then…
2 Rounds:
20 Cossack Squats (10/side)
10 Push Press (Empty Bar)
Weightlifting
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 *
Metcon
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)
crossfitnorthcloud.com 