Crossfit North Cloud – CrossFit
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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