Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :30/:30 SkiErg
then…
Burgener Warm up Snatch – 3-5 reps at each position
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”
Skill Transfer Exercises Snatch – 3-5 reps of each movement
Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
Overhead squat, “CORE STRENGTH”
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
Snatch balance, “FOOT AND ARM SPEED”
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Weightlifting
Snatch (3 x 3+3)
3 Hang Muscle Snatch + 3 Snatch Drop @ 6/10 RPE
3 Hang Muscle Snatch + 3 Snatch Drop @ 6/10 RPE
3 Hang Muscle Snatch + 3 Snatch Drop @ 6/10 RPE
**This is snatch technique/skill work. Not meant to be heavy.
Metcon
Metcon (2 Rounds for time)
Complete 2 Sets for Times:
(1 set every 8 minutes)
20 Box Jumps (30″/24″)
40 Toes to Bar
Complete 2 Sets for Times:
(1 set every 8 minutes)
25 Box Jumps (30″/24″)
50 Toes to Bar
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