Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1:00 Bike
1:00 Ski
then…
2 Sets:
10 Single Arm Kettlebell Swings (each side) (moderate)
5 pistols to a box (each leg)
10 Pushups
Weightlifting
High-Hang Snatch (3 High Hang Snatch @ 60% 1 RM Snatch
3 High Hang Snatch @ 65% 1 RM Snatch
3 High Hang Snatch @ 68% 1 RM Snatch
3 High Hang Snatch @ 70% 1 RM Snatch
3 High Hang Snatch @ 72% 1 RM Snatch)
Metcon
Metcon (Time)
Complete for Time:
50 Air Squats
25 Dumbbell Snatches (50/35)
50 Air Squats
-rest 3:00-
25 Pistols
50 Dumbbell Snatches (50/35)
25 Pistols
Rx+:
50 Air Squats
25 Dumbbell Snatches (65/45)
50 Air Squats
-rest 3:00-
50 Pistols
50 Dumbbell Snatches (50/35)
50 Pistols
TARGET SCORE
Target Time each set: Sub 5 Minutes
Time Cap each set: 8 Minutes
STIMULUS and GOALS
How to Pace: Move Fast. This workout should be one where you are able to hold onto big sets with minimal rest. The workload is intentionally low as a scheduled deload week.
WORKOUT STRATEGY & FLOW
Dumbbell Snatches: Set up with purpose and use all the hip drive to keep the movement fluid.
Air Squats: Go for constant movement, move with purpose to control your heartrate on these.
Pistols: We don’t do these as often so aim to use these for some intentional practice!
**This is a repeat from November 22, 2021**
crossfitnorthcloud.com 