CrossFit – Mon, Nov 28

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Bike OR Row (moderate)

7 Single Arm KB Thruster (each side) (Light)

20 Step Back Lunges

Weightlifting

3-Position Snatch (5 Sets of 1 Complex)

3-Position Snatch

(high hang, mid-thigh, then floor)
3 Position Snatch @ 55% 1 RM Snatch

3 Position Snatch @ 65% 1 RM Snatch

3 Position Snatch @ 70% 1 RM Snatch

3 Position Snatch @ 75% 1 RM Snatch

3 Position Snatch @ 75+% 1 RM Snatch

High Hang Snatch + Above the Knee Snatch + Full Snatch

Metcon

Metcon (5 Rounds for time)

Complete 5 sets (1 set every 4 minutes):

15/12 Calorie Row or Bike Erg

15 Wallballs (20/14) (10/9)

50’ Overhead Walk Lunge (75/55)
Rx+:

5 Sets: (1 set every 4 minutes)

20/16 Calorie Row or Bike Erg

20 Wallballs (20/14) (10/9)

50’ Overhead Walking Lunge (95/65)

TARGET SCORE:

Target Time each set: sub 3 minutes

Time Cap each set: 3 minutes 30 seconds

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: