Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Ski Or Row (your choice) (easy/moderate)
10 Pushup to Downward Dog
20 shoulder taps in push up plank
25-50′ overhead walking lunge (start with empty bar and slowly add weight)
Weightlifting
Snatch Balance ((1 + 1) x 5)
1 Pause Snatch Balance + 1 Snatch Balance @ 6.5/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 7/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 7.5/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 8/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 8/10 RPE
** Pause for 2 seconds in the bottom of the squat (1st rep of each set)
Metcon
Metcon (5 Rounds for reps)
With a partner, complete 5 rounds of:
3 Minute AMRAP:
30 Pushups
20 Overhead Walking Lunges (95/65)
10 Synchronized Burpees over the Bar
-rest 1:00-
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