Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Cardio
10 KB Front Rack Lunge
10 Back Extensions
10 Snatch Push Press
Weightlifting
Snatch Pull + Snatch (Hang Snatch Pull + Snatch Waves)
2 Hang Snatch Pull + 1 Snatch @ 65% 1 RM Snatch
2 Hang Snatch Pull + 1 Snatch @ 70% 1 RM Snatch
1 Hang Snatch Pull + 1 Snatch @ 75% 1 RM Snatch
2 Hang Snatch Pull + 1 Snatch @ 70% 1 RM Snatch
2 Hang Snatch Pull + 1 Snatch @ 75% 1 RM Snatch
1 Hang Snatch Pull + 1 Snatch @ 80% 1 RM Snatch
1 Hang Snatch Pull + 1 Snatch @ 85 % 1 RM Snatch
1 Hang Snatch Pull + 1 Snatch @ 90% 1 RM Snatch
Metcon
Metcon (3 Rounds for reps)
3 Sets For Reps:
AMRAP 5 Minutes
10-15-20-25….
Row (calories)
Ski (calories)
Bike (calories)
-Rest 2:00 between sets-