Crossfit North Cloud – CrossFit
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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