Crossfit North Cloud – CrossFit
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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