Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3x :20/:10 Bike
then…
3 Rounds:
5 Inchworms
10 Cossack Squats (total)
10 PVC Passthrough
10 Bent Over Rows (total)
Weightlifting
High-Hang Snatch (2×3@65%, 3×3@70%)
Take about 5 Minutes to Warmup with the following Snatch Accessory Lifts (5 reps each):
-Snatch Deadlift
-Snatch Pull
-High Hang Muscle Snatch
-Snatch Push Press
-Snatch Balance
3 High Hang Snatch x 2 sets @65% of 1RM Snatch
3 High Hang Snatch x 3 sets @70% of 1RM Snatch
Metcon
Metcon (3 Rounds for time)
3 Sets for Times:
20 Push-Ups
40 Air Squats
80 Double-Unders
40 Air Squats
20 Push-Ups
-Rest 3:00 btwn sets-
Rx+:
3 Sets for Times:
25 Push-Ups
50 Air Squats
100 Double-Unders
50 Air Squats
25 Push-Ups
-Rest 3:00 btwn sets-
TARGET SCORE
Target Time each set: 5-6 minutes
Time Cap each set: 8 minutes
crossfitnorthcloud.com 