Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Ski
1:00 Bike
then…
2-3 sets:
20 Kettlebell Overhead Walking Lunge (10 each leg)
15 Banded Good Mornings
10 Muscle Snatch
Weightlifting
Hang Snatch + Snatch (3,3,3,1)
1 Pause Hang Power Snatch (Pause for 2 seconds in the receive before standing) + 2 Hang Snatch @ 6/10 RPE
1 Pause Hang Power Snatch (Pause for 2 seconds in the receive before standing) + 2 Hang Snatch @ 6.5/10 RPE
1 Pause Hang Power Snatch (Pause for 2 seconds in the receive before standing) + 2 Hang Snatch @ 7/10 RPE
1 Pause Hang Power Snatch (Pause for 2 seconds in the receive before standing) + 1 Hang Snatch @ 7.5/10 RPE
Hang Snatch (1,1,1,1)
1 Hang Snatch @ 8/10 RPE
1 Hang Snatch @ 8/10 RPE
1 Hang Snatch @ 9/10 RPE
1 Hang Snatch @ 9.5/10 RPE
Metcon
Metcon (Time)
Complete For Time:
75 Double Unders
15 Handstand Push Ups
75 Double Unders
15 Handstand Push Ups
75 Double Unders
Rx+:
Complete For Time:
100 Double Unders
25 Strict Handstand Push Ups
100 Double Unders
25 Strict Handstand Push Ups
100 Double Unders
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