CrossFit – Wed, Jan 18

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1:00 Couch Stretch/Side

1:00 Hip Distraction

then…

2 Sets:

10 Kang Squats

10 Scorpions

Metcon

Metcon (Distance)

Complete the Following:

7:00 Max Distance Row

-rest 1 minute-

7:00 Max Distance Bike Erg

-rest 1 minute-

7:00 Max Distance Ski Erg

Weightlifting

Snatch Grip Deadlift (4 x 4 Floating Snatch Grip Deadlift)

4 Floating Snatch Deadlift @ 90% 1 RM Snatch

4 Floating Snatch Deadlift @ 90% 1 RM Snatch

4 Floating Snatch Deadlift @ 95% 1 RM Snatch

4 Floating Snatch Deadlift @ 95% 1 RM Snatch

*On the eccentric, go down until JUST before the barbell touches the ground, but don’t let it touch!

**You’ll then move immediately into the next rep.