CrossFit – Mon, Jan 9

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Ski OR Row

14 Alt. Leg V-Up

14 Hanging Scap Retractions

7 Kip to Swing

7 Single Arm Dumbbell Deadlift (each side) (light/moderate)

7 Single Arm Dumbbell High Pull (each side) (light/moderate)

-Then-

Warm Up to Power Snatch weight.

Metcon

Metcon (Time)

Complete For Time:

20-15-10-5

Toes-to-Bar

Power Snatch (75/55)
Rx+:

Complete For Time:

27-21-15-9

Toes to Bar

Power Snatch (75/55)

Weightlifting

Snatch Push Press + Overhead Squat (3+1 x 2, 2+1 x 2 (w/ 2 Sec. Pause))

3 Snatch Push Press + 1 Pause Overhead Squat @ 70% 1 RM Snatch

3 Snatch Push Press + 1 Pause Overhead Squat @ 70% 1 RM Snatch

2 Snatch Push Press + 1 Pause Overhead Squat @75% 1 RM Snatch

2 Snatch Push Press + 1 Pause Overhead Squat @75% 1 RM Snatch

*Pause = 2 seconds at bottom

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