Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Ski
5 Muscle Snatch
10 Broad Jumps
then…
“Burgener Snatch Warmup”
5 Reps of Each
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle snatch – “STRONG TURNOVER”
Snatch land – “FOOT WORK” 2″, 4″, 6″
Snatch drop – “FOOT WORK”
Weightlifting
Snatch (3×3, 4×1+1+1)
Here is the Snatch Positional Work for today:
5 Position Pause Snatch Deadlift + 3 High Hang Power Snatch @ 5/10 RPE
5 Position Pause Snatch Deadlift + 3 High Hang Power Snatch @ 6/10 RPE
5 Position Pause Snatch Deadlift + 3 High Hang Power Snatch @ 6.5/10 RPE
1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 60% (OR 6/10 RPE) 1 RM Snatch
1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @65% (OR 6.5/10 RPE) 1 RM Snatch
1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 70% (OR 7/10 RPE) 1 RM Snatch
1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 75% (OR 7.5/10 RPE) 1 RM Snatch
* You will do ONE 5 position deadlift, followed by 3 high hang power snatches for the first 3 Sets…The 5 positions are: 1″ off the floor, 1″ below the knee, above the knee, mid thigh, power position.
**The intention behind these is to be PERFECT in your position work and then light and snappy on the high hang power snatches. Don’t worry about percentages, I want you to base these off of RPE’s and be as explosive as possible in your high hang power snatches.
* rest as needed in between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Minutes:
8 Power Snatches (115/80)
8 Box Jump Overs (24/20)
Rx+:
8 Power Snatch (155/105)
8 Box Jump-Overs (30/24)
Accessory Work
Metcon (No Measure)
4 Rounds
7 Strict Pullups @ band assisted if needed
12 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality
10 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality
20 Bent Over Banded Tricep Extension
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