First Class

Crossfit North Cloud – CrossFit

View Public Whiteboard

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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