Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
500 Meter Row or Ski
then…
2 Rounds:
10 KB Swings
5 Inchworms
10 Empty Bar Push Press
Weightlifting
Hang Snatch + Snatch (5 x 2 Building)
2 Position Snatch @ 60% 1 RM Snatch
2 Position Snatch @ 65% 1 RM Snatch
2 Position Snatch @ 70% 1 RM Snatch
2 Position Snatch @ 75% 1 RM Snatch
2 Position Snatch @ 75%+ 1 RM Snatch
*2 positions are Hang above the Knee and from the Floor (TnG)
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Cool Down
3 minutes of easy cardio
1 minute alternating wrist stretch
1 minute Scorpion Stretch