Crossfit North Cloud – CrossFit
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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