Hard Knock Life

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

50 Single Unders

6 Dumbbell Snatches (Light)

6 Dumbbell Overhead Squats (Light)

3 strict pull ups

0:20 Handstand Hold

Weightlifting

Snatch + OH Squat ((3+2)x2@70%, (3+2)x3@75%)

3 Power Snatch + 2 Overhead Squat x 2 sets @ 70% of 1RM Snatch

3 Power Snatch + 2 Overhead Squat x 3 sets @ 75% of 1RM Snatch

Metcon

Metcon (Time)

For time:

50 Dumbbell Snatches (50/35)

100 Double Unders

10 Rope Climbs

100 Double Unders

50 Dumbbell Snatches (50/35)
Rx+: Legless RC

Snatch

Power Snatch