California Dreamin’

Crossfit North Cloud – CrossFit

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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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