Party In the U.S.A.

Crossfit North Cloud – CrossFit

View Public Whiteboard

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

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: