Always On Time

Crossfit North Cloud – CrossFit

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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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