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Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski

5 Single Arm Dumbbell Overhead Squat R/L (Light-Moderate)

10 Hanging Scap Retraction

10 Kip to Swing

20 Alt. Leg V-Up

Weightlifting

Snatch (Warmup)

Warmup With:

3 Sets Of:

5 Position Pause Snatch Deadlift + 3 High Hang Power Snatch

***The 5 positions are: 1″ off the floor, 1″ below the knee, above the knee, mid thigh, power position.***

Snatch Pull + Snatch ((4 x 1+1+1, 3 x 1+1))

1 Snatch Lift Off+ 1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @70% (OR 7/10 RPE)

1 Snatch Lift Off + 1 Pause Snatch Pull (pause at the tp of the extension for 2 seconds) + 1 Snatch @75% (OR 7.5/10 RPE)

1 Snatch Lift Off + 1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @80% (OR 8/10 RPE)

1 Snatch Lift Off + 1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 85% (OR 8.5/10 RPE)

1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 85% (OR 8.5/10 RPE) 1 RM Snatch

1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 85+% (OR 9/10 RPE) 1 RM Snatch

1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 85+% (OR 9/10 RPE) 1 RM Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 12 Minutes:

6 Right Arm DB OHS (50/35)

3 bar muscle-ups (6 C2B)

6 Left Arm DB OHS (50/35)

12 Toes-to-Bar
Rx+:

Complete AMRAP 12 Minutes:

10 Right Arm DB OHS (50/35)

5 bar muscle-ups (6 C2B)

10 Left Arm DB OHS (50/35)

15 Toes-to-Bar

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