Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2 Sets:
1:00 Cardio (Your Choice)
10 Inchworm w/Push Up
10 PVC Muscle Snatch
5 PVC OH Squats
Then…
Burgener Warm up Snatch – 3-5 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
Snatch + OH Squat (Build to 2 heavy sets of 1+1.)
1+3 @ 6/10 RPE
1+3 @ 6.5/10 RPE
1+2 @ 7/10 RPE
1+2 @ 7.5/10 RPE
1+1 @ 8/10 RPE
1+1 @ 8/10 RPE
Metcon
Metcon (Time)
Complete For Time:
1000 Meter Run
75 Thrusters (45/35)
25 Burpee Box Get-Overs (48/40)
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