Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Row
then…
2 Sets:
10 Single Leg Barbell RDL (each side)
:30 Forearm Side Plank, Holding KB above you (:45 each side)
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Snatch Lift Off + Snatch High Pull + Power Snatch (3 x 1+1+1 @ 7/10 RPE)
Complete 3 Sets Of:
1 Snatch Lift off to 1″ off the Ground + 1 Snatch High Pull + 1 Power Snatch @ 7/10 RPE
Snatch Pull + Snatch (3 x 1+1 (Ascending))
1 Snatch High Pull + 1 Power Snatch @ 75% (OR 7.5/10 RPE) 1 RM Power Snatch
1 Snatch High Pull + 1 Power Snatch @ 80% (OR 8/10 RPE) 1 RM Power Snatch
1 Snatch High Pull + 1 Power Snatch @ 85% (OR 8.5/10 RPE) 1 RM Power Snatch
Metcon
Metcon (Time)
Complete 5 sets for Total Time:
15/12 Calorie Assault Bike
-Rest :45-
15/12 Calorie Ski
-Rest :45-
WORKOUT STRATEGY & FLOW
Bike: Ramp up the rpms off the start and then look to settle into a moderately-fast pace. Push and pull with your arms to help assist the legs and remember to push all the way through since rest will follow.
Ski: Strong from the top to bottom during your pull, make sure you extend fully and breathe at the top. Breathe through the motion and remember to roll your shoulders out during the ascent. Off the start try to get the fan moving by performing 2-3 short-quick pulls and then settle into a push pace.
Goal for both machines should be to keep close to a 1:1 work to rest ratio…Approximately 45 seconds to 1 minute per machine.
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