CrossFit – Tue, Oct 11

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Cardio

5 Inchworms

Then…

Burgener Warm up Snatch

(5 reps at each position)

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2”, 4”, 6”

Snatch drop – “FOOT WORK”

Weightlifting

3 Position Snatch Deadlift+Snatch Pull+Snatch (E2MOM x 5)

3 Position Pause Snatch Deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Snatch Pull + 1 Snatch
One 3 Position Pause Snatch Deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Snatch Pull + 1 Snatch @ 6/10 RPE

One 3 Position Pause Snatch Deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Snatch Pull + 1 Snatch @ 6/10 RPE

One 3 Position Pause Snatch Deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Snatch Pull + 1 Snatch @ 7/10 RPE

One 3 Position Pause Snatch Deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Snatch Pull + 1 Snatch @ 7/10 RPE

One 3 Position Pause Snatch Deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Snatch Pull + 1 Snatch @ 7.5/10 RPE

Metcon

Metcon (Time)

Complete For Time:

40-30-20-10

Push Ups

Calorie Row

Rx+:

Complete For Time:

50-40-30-20-10

Push Ups

Calorie Row

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