CrossFit – Mon, Jan 16

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Bike or Row

15 Plate Hops

10 DB High Pull/Side

5 Inchworms

Metcon

Metcon (Time)

Complete For Time:

21-15-9

Power Cleans (115/80)

Bar Facing Burpees

Weightlifting

Hang Snatch

3 Snatch From Mid-Thigh@ 70% 1 RM Snatch

3 Snatch From Mid-Thigh @ 70% 1 RM Snatch

2 Snatch From Mid-Thigh @ 75% 1 RM Snatch

2 Snatch From Mid-Thigh @ 75% 1 RM Snatch

1 Snatch From Mid-Thigh @ 75%+ 1 RM Snatch

1 Snatch From Mid-Thigh@ 75%+ 1 RM Snatch

Snatch Push Press + Overhead Squat (3+2 x 2, 3+1 x 2)

3 Snatch Push Press + 2 Overhead Squat @ 70-75% 1 RM Snatch

3 Snatch Push Press + 2 Overhead Squat @ 70-75% 1 RM Snatch

3 Snatch Push Press + 1 Overhead Squat @ 75-80% 1 RM Snatch

3 Snatch Push Press + 1 Overhead Squat @ 75-80% 1 RM Snatch

*Percentages are suggested (as always go by feel)