CrossFit – Tue, Nov 1

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Row/Ski/Bike

15 Banded Good Morning

5-10 Deadlifts (start light and build in weight)

5 Box Jump w/Step Down

then…

Barbell Primer:

3 Muscle Snatch + 3 Heaving Snatch Balance + 3 Tall Power Snatch x 3 Sets

Weightlifting

Snatch Pull + Snatch Panda Pull + Snatch (*Building throughout the sets)

5 Sets of 1+1+1 building to today’s heavy.

Metcon

Metcon (Time)

Complete For Time:

42-30-18

Deadlift (155/105)

Box Jump Overs (24/20)

Cool Down

2 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

1 minute Hamstring Smash (each side)

1 minute Seated QL Stretch (each side)

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