Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Complete 2 Sets:
1:00 Ski/Row/Bike
20 Alt. Leg V-Up
15 Good Mornings
10 Kip to Swing
5 Knee to Chest
Weightlifting
Snatch Balance (1,1,1,1)
Percentages at % of 1-RM Snatch:
1 x @85%
1 x @90%
1 x @95%
1 x @95%+
*Complete lighter warmup sets before getting to the working sets above
Snatch (3 x 1 (Across))
Snatch:
* Work up to 75-80% for the day, then perform 3 perfect singles in that percentage range.
*rest 60 seconds between sets of singles.
Metcon
Metcon (2 Rounds for time)
Complete 2 Sets for Times: (1 Set every 7 Minutes)
20/16 Calorie Row
20 GHD or AbMat Sit Up
20/16 Calorie Row
20 Toes to Bar
Rx+:
2 Sets for Times: (1 Set every 7 Minutes)
25/20 Calorie Row
25 GHD Sit Up
25/20 Calorie Row
25 Toes to Bar
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