CrossFit – Tue, Apr 11

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

200m Ski Or Row (moderate)

25 Single Unders or Double Unders

10 Step Back Lunge

10 Alt. Leg V-Up

Weightlifting

High-Hang Snatch (3,2,1,3,2,1,1,1)

3 Pause High Hang Power Snatch @ 60% 1 RM Snatch

2 Pause High Hang Power Snatch @ 65% 1 RM Snatch

1 Pause High Hang Power Snatch @ 70% 1 RM Snatch

3 Pause High Hang Power Snatch @ 65% 1 RM Snatch

2 Pause High Hang Power Snatch @ 70% 1 RM Snatch

1 Pause High Hang Power Snatch @ 73% 1 RM Snatch

1 Pause High Hang Power Snatch @ 73% 1 RM Snatch

1 Pause High Hang Power Snatch @ 73% 1 RM Snatch

*Pause for 2 seconds in the receive position before standing.

Metcon

Metcon (Time)

Complete For Time:

75-50-25

Double Unders

100’-50’-25’

Single Arm Overhead Dumbbell Lunge (50/35)

*15GHD or AbMat Sit Ups to start and after each set
Rx+:

100-75-50

Double Unders

150-100-50ft

Single Arm Overhead Dumbbell Lunge (70/50)

*25 GHD Sit Ups to start and after each set