Complicated

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski

10 Banded Good Morning

8 Hanging Scap Retraction

4 Strict Pull-Up/Ring Rows

then…

Barbell Warmup: 2-3 Sets

3 Muscle Snatch + 1 Pressing Snatch Balance + 3 Heaving Snatch Balance + 3 Snatch Balance

Weightlifting

Snatch High Pull + Power Snatch + Snatch (5 x 1 (Building))

*Touch-n-go on the complex
How to approach the lifts

Work up in weight (not to a max).

Complete as a complex.

Example Sets

Set 1:

1 Snatch High Pull + 1 Power Snatch + 1 Snatch @120#

-rest 60 seconds –

Set 2:

1 Snatch High Pull + 1 Power Snatch + 1 Snatch @130#

-rest 60 seconds –

Set 3:

1 Snatch High Pull + 1 Power Snatch + 1 Snatch @140#

-rest 60 seconds –

Set 4:

1 Snatch High Pull + 1 Power Snatch + 1 Snatch @150#

-rest 60 seconds –

Set 5:

1 Snatch High Pull + 1 Power Snatch + 1 Snatch @160#

Based off of a 200# Snatch 1RM

Metcon

Metcon (Time)

Complete 5 Rounds for Time:

10 DB Bench Press (50/35)

8 Pullups

6 Deadlifts (225/155)

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