Road to Zion

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Ski

10 PVC Passthroughs

10 Cossack Squats

then…

“Squat Prep”2-3 Sets:

5 Lateral Box Step Ups (each side)

5 Russian baby makers

5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)

3 Overhead Squats (normal tempo)

Weightlifting

Overhead Squat (5,4,3,2,1)

5 Overhead Squats @ 5/10 RPE

4 Overhead Squats @ 6/10 RPE

3 Overhead Squats @ 7/10 RPE

2 Overhead Squats @ 8/10 RPE

1 Overhead Squats @ 9/10 RPE

Metcon

Metcon (Time)

Complete For Time:

Row 200m

20 Power Snatches (75/55)

Row 200m

20 Power Snatches (75/55)

Row 200m

20 Power Snatches (75/55)

Row 200m
Rx+:

Complete For Time:

Row 250m

25 Power Snatches (75/55)

Row 250m

25 Power Snatches (75/55)

Row 250m

25 Power Snatches (75/55)

Row 250m

TARGET SCORE

Target Time: Sub 10 Minutes

Time Cap: 14 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE!! We want you to push your power snatch pace and stay moving steady on the row!

How it should Feel: GRIPPY!! This one will be all about hanging onto the snatch for continuous reps, while not failing on your grip!

WORKOUT STRATEGY & FLOW

Power Snatch: Use those hips! Don’t stop moving for long and keep getting back to the barbell!

Row: A moderate pace is fine here if you need to recover slightly for each set of power snatches to come. Then full send on the last row!

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