CrossFit – Wed, Jan 4

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:30 Ski (OR Row) (moderate)

10 Alt. Leg V-Up, 5 V Ups

7 Dumbbell Single Arm Power Clean (each side) (Moderate)

-Then-

Build to Power Clean weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 15 minutes:

40/32 Calorie Ski

-into-

8 AbMat or GHD Sit Ups

1-2-3-4-5-6-7…

Power Cleans (155/105)
Rx+:

Complete AMRAP 15 minutes:

50/40 Calorie Ski

-into-

10 GHD Sit Ups

1-2-3-4-5-6-7…

Power Cleans (185/125)

Scoring:

Ski Calories do not count for reps.

Weightlifting

Hang Power Snatch (3-3-2-2-1-1)

Build to a heavy Hang Power Snatch in 10 minutes.

Set 1:

3 Hang Power Snatch @95lb

-rest as needed-

Set 2:

3 Hang Power Snatch @105lb

-rest as needed-

Set 3:

2 Hang Power Snatch @115lb

-rest as needed-

Set 4:

2 Hang Power Snatch @125lb

-rest as needed-

Set 5:

1 Hang Power Snatch @135lb

-rest as needed-

Set 6:

1 Hang Power Snatch @145lb

*Based off of 200lb 1RM Power Snatch.

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