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Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Row

15 Banded Good Morning

10 Hanging Scap Retraction

5 Inchworm

-Then-

Build to Deadlift weight.

Metcon

Metcon (Time)

Complete For Time:

21-15-9

Deadlift (225/155)

Burpee Pull Up
Rx+:

21-15-9

Deadlift (275/185)

Burpee Chest-to-Bar

Time Cap: 12:00

Weightlifting

High-Hang Snatch (5 x 1 (EMOM 5))

EMOM 5:

1 High Hang Power Snatch x 2 sets @65% of 1RM Snatch

1 High Hang Power Snatch x 3 sets @70% of 1RM Snatch

*These will essentially be your warmup sets for the Heavy 1-Rep Snatches.

Snatch (Heavy 1-Rep)

After completing the High Hang Snatches, take 10 minutes to build to a heavy 1-Rep Snatch (Power OR Squat).

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