Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
500 Meter Row
-into-
Burgener Warmup Snatch:
3-5 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”
then…
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Weightlifting
Snatch (Snatch Waves: 1,1,1,1 x 3)
Snatch waves:
1 rep @ 60%
1 rep @ 65%
1 rep @ 70%
1 rep @ 75%
– rest 60-90 seconds –
1 rep @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
– rest 60-90 seconds –
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 85%+
Warm-up
Warm-up (No Measure)
50 Single Unders
5 Power Clean and Jerks (empty bar)
25 plate hops
5 Power Snatches (empty bar)
Metcon
Metcon (2 Rounds for reps)
AMRAP 4 Minutes:
35 Double Unders
10 Power Clean and Jerks (75/55)
-Rest 4 Minutes-
AMRAP 4 Minutes:
35 Double Unders
10 Power Snatches (75/55)
Rx+:
AMRAP 4 Minutes
50 Double Unders
10 Power Clean and Jerks (95/65)
-Rest 4 Minutes-
AMRAP 4 Minutes
50 Double Unders
10 Power Snatches (95/65)
TARGET SCORE
Target Rounds each set: 2.5+
STIMULUS and GOALS
These amraps are moderate/hard intensity focused on larger sets at low weights and quick transitions.
WORKOUT STRATEGY & FLOW
Double unders: aim to keep these unbroken. Keep the grip relaxed and focus on using a quick flick of the wrist. Breathing well here is key to success in this workout.
Clean and jerks: aim to keep these in 1-2 sets throughout. Keep a relaxed grip at the top of each rep.
Power snatches: aim to keep these in 1-2 sets throughout. Keep a relaxed grip at the top of each rep.
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