Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Row (easy to moderate)
25 Single Under
10 PVC Pass Through
10 Single Arm High Pull (each side) (light to moderate)
10 Single Arm Press (each side) (light to moderate)
5 Inchworm w/Push Up
-Then-
Build to Clean and Jerk and Snatch weight.
Metcon
Metcon (Time)
Complete 6 Sets For Time:
35 Double-Unders
Odd sets: 10 Clean and Jerks (75/55)
Even Sets: 10 Power Snatches (75/55)
10 Bar-Facing-Burpees
-Rest 1:00 between sets-
Rx+:
Complete 6 Sets For Time:
50 Double-Unders
Odd sets: 10 Clean and Jerks (95/65)
Even Sets: 10 Power Snatches (95/65)
10 Bar-Facing-Burpees
-Rest 1:00 between sets-
Weightlifting
Snatch Deadlift + Hang Power Snatch + Power Snatch + Snatch (5 Sets (Building-Touch N Go))
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 5/10 RPE
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 6/10 RPE
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 6.5/10 RPE
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 7/10 RPE
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 7.5/10 RPE
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