CrossFit – Tue, Nov 8

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:30 Bike

10 Single Arm Russian Kettlebell Swing (each side) (light)

10 single arm dumbbell upright row (each side) (light)

10 banded good morning

Weightlifting

Snatch Pull + Snatch Panda Pull + Snatch (E2MOM x 5)

1 Snatch Pull + 1 Snatch Panda Pull + 2 Snatch @ 6.5/10 RPE

1 Snatch Pull + 1 Snatch Panda Pull + 2 Snatch @ 7/10 RPE

1 Snatch Pull + 1 Snatch Panda Pull + 1 Snatch @ 7.5/10 RPE

1 Snatch Pull + 1 Snatch Panda Pull + 1 Snatch@ 8.5/10 RPE

1 Snatch Pull + 1 Snatch Panda Pull + 1 Snatch @ 8.5+/10 RPE

*Do a set every 2 minutes.

Metcon

Metcon (2 Rounds for time)

Complete the Following:

21-15-9 (18-12-6)

Calorie Assault Bike

Hang Power Cleans (115/80)

-Rest 5:00-

21-15-9 (18-12-6)

Calorie Assault Bike

15-9-3

Hang Power Cleans (155/105)
Rx+:

Complete the Following:

21-15-9 (18-12-6)

Calorie Assault Bike

Hang Power Cleans (135/95)

-Rest 5:00-

21-15-9 (18-12-6)

Calorie Assault Bike

15-9-3

Hang Power Cleans (185/125)

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