Crossfit North Cloud – CrossFit
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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