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
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