Hard Knock Life

Crossfit North Cloud – CrossFit

View Public Whiteboard

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: