CrossFit – Wed, Feb 8

Crossfit North Cloud – CrossFit


Warmup (No Measure)


2:00 Ski

10 Inchworm w/Push Up

10 Alt. Leg V-Up

10 Hanging Scap Retractions

10 Kip to Swing

10 Single Arm Dumbbell High Pull (each side) (moderate)

10 Single Arm Dumbbell Press (each side) (moderate)


Squat Snatch (10,8,6,4,2)

Complete the following sets:

10 Squat Snatch

8 Squat Snatch

6 Squat Snatch

4 Squat Snatch

2 Squat Snatch

-Rest as needed in between sets-

*These will be cycled.

**Start at 6/10 RPE and move up in weight each set. Build to a heavy set of 2 and keep your movement fluid and precise!

***If you CANNOT squat snatch, stick to power snatch and record under power snatch.


Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 18 Minutes:

12 Alternating DB Hang Clean and Jerk (50/35)

12 Dumbbell Facing Burpee

12 Toes-to-Bar

Complete AMRAP 18 Minutes:

18 Alternating DB Hang Clean and Jerk (50/35)

18 Dumbbell Facing Burpee

18 Toes-to-Bar


Target Rounds: 5+


How to Pace: STEADY! Find a consistent pace that can be maintained across all rounds and then push the pace in the final 90 seconds with whatever is left in the tank. Keep track of the first-round time and then try to replicate that as closely as possible to assist in pacing.


Dumbbell Hang Clean and Jerk: Unbroken! The good news about movements like this is the non-working arm gets somewhat of a break between reps. Weight should be moderate so explode with your hips and grind through the reps. We recommend catching the dumbbell at eye level on the way down to transition each rep.

Dumbbell Facing Burpees: Steady on the pace while keeping your heart rate under control. Effort should be consistent and moderate, with the aim to just stay moving. So pick a pace you can hang onto with these from the beginning with that in mind.

Toes to Bar: Be strategic on these as well from the beginning. If needed, start with smaller sets (3-5) and try to stay moving as much as often as you can. Break sooner than later to save the grip going back into the hang dumbbell clean and jerks.

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