Intergalactic

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

16/12 Calorie Bike (build intensity each round)

8 DB Thrusters

8 Scap Pullups

6 Kipping Swings

6 Strict Hanging Leg Raises
Burgener Warmup:

5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2″, 4″, 6″

Snatch drop – “FOOT WORK”

Skill Transfer Exercises:

Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”

Overhead squat, “CORE STRENGTH”

Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”

Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”

Snatch balance, “FOOT AND ARM SPEED”

Weightlifting

Power Snatch + Snatch (1x (2+1), 3x (1+1))

Working Sets:

2 Power Snatch + 1 Snatch @ 8/10 RPE

1 Power Snatch + 1 Snatch @ 9/10 RPE

1 Power Snatch + 1 Snatch @ 9.5/10 RPE

1 Power Snatch + 1 Snatch @10/10 RPE

Metcon

Metcon (Time)

Complete For Time:

40/32 Calorie Assault Bike

30-20-10

Wall Balls (20/14)

Toes to Bar

40/32 Calorie Assault Bike
Complete For Time:

50/40 Calorie Assault Bike

42-30-18

Wall Balls (20/14)

Toes to Bar

50/40 Calorie Assault Bike

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