Somewhere Down In Texas

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Complete:

2 Rounds:

:40 Row (moderate)

:40 Bike (moderate)

then…

10 Thrusters (empty bar)

10 spiderman stretch (each side)

10 Ring Rows

Lifting Primer:

2 sets:

5 DB Single Arm Suitcase Hold Heel Elevated Squat Right Arm

5 DB Single Arm Suitcase Hold Heel Elevated Squat Left Arm

then…

5 Heel Elevated Snatch Pressing Snatch Balance (use empty barbell)

Weightlifting

Hang Snatch (2,2,1,1,1,1)

*Squat Snatches if possible!

**If you cannot squat snatch, complete as power snatches. But, work on catching lower in the receiving position.

2 Hang Squat Snatch @ 6/10 RPE Snatch

2 Hang Squat Snatch @ 6/10 RPE Snatch

1 Hang Squat Snatch @ 7/10 RPE Snatch

1 Hang Squat Snatch @ 7/10 RPE Snatch

1 Hang Squat Snatch @ 8/10 RPE Snatch

1 Hang Squat Snatch @ 8/10 RPE Snatch

Metcon

Metcon (Time)

Complete For Time:

21-15-9

Thrusters (75/55)

Bar Facing Burpees

Pull Ups
Complete For Time:

21-15-9

Thrusters (95/65)

Bar Facing Burpees

Chest to Bar Pull Ups

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