Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Cardio
then…
Burgener Warm up 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”
Skill Transfer Exercises Snatch – 3-5 reps of each movement
Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
Overhead squat, “CORE STRENGTH”
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
Snatch balance, “FOOT AND ARM SPEED”
Weightlifting
Snatch Deadlift to Below The knee + Snatch Deadlift to Mid Thigh + Snatch ((1+1+2 x2) (1+1+1 x 3))
1 Snatch Deadlift to Below The knee + 1 Snatch Deadlift to Mid Thigh + 2 Snatch x 2 sets @40-50% 1RM
1 Snatch Deadlift to Below The knee + 1 Snatch Deadlift to Mid Thigh + 1 Snatch x 3 sets @50-60% 1RM.
*Percentage based off of 1-RM Snatch.
Metcon
Metcon (Time)
40-30-20-10
Push Ups
Calorie Row
Rx+:
50-40-30-20-10
Push Ups
Calorie Row
TARGET SCORE
Target Time: 13 minutes
Time Cap: 18 minutes
STIMULUS and GOALS
How to Pace: GRIND. The push up volume will likely add up, but there is no reason to stop moving on the row. Aim for as much non stop movement as possible.
How it should Feel: LACTIC ACID PARTY. This one will likely be limited from the pump of the push ups! Smart breaks are key and shaking out the arms can help.
WORKOUT STRATEGY & FLOW
Push Ups: Keep a solid plank position and aim to stay with consistent sets throughout the entire workout!
Row: You can be more aggressive here as the pull will compliment the push ups nicely. Aim to come out fast and hold onto an aggressive cal/hr pace.
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