Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets:
10/7 Calorie Bike
5 Inchworms
10 Broad Jumps
then…
Burgener Warm up Snatch – 3-5 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”
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
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
Hang Snatch (3,3,3,3,3)
3 Hang Pause Snatch @ 6.5/10 RPE Snatch
3 Hang Pause Snatch @ 6.5/10 RPE Snatch
3 Hang Pause Snatch @ 7/10 RPE Snatch
3 Hang Pause Snatch @ 7/10 RPE Snatch
3 Hang Pause Snatch @ 7/10 RPE Snatch
** Pause for 2 seconds in the receive.
Metcon
Metcon (Time)
Complete For Time:
15-12-9-6-3
Snatches (115/80)
*200 Meter Run b/t rounds
Rx+: Squat Snatch (115/80)
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