CrossFit – Mon, Mar 20

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Cardio (moderate)

12 Hanging Scap Retraction

6 Kip to Swing

3 Strict Pull Up

6 Overhead Squat with Empty Bar

6 Power Snatch with Empty Bar

-Then-

Warm Up to Overhead Squat and Power Snatch weight.

Metcon

Metcon (2 Rounds for time)

Complete:

3 Rounds For Time:

8 Overhead Squats (115/80)

24 Pull Ups

-at 10 minutes-

3 Rounds For Time:

8 Power Snatch (115/80)

24 Wallballs (20/14) (10/9)
Rx+:

OHS/Snatch: (135/95)

C2B Pullups

Wallballs (30/20)

Weightlifting

Snatch Pull + Snatch High Pull + Snatch

1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 7/10 RPE

1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 7.5/10 RPE

1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 8/10 RPE

1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 8.5/10 RPE

1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 9/10 RPE