Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2:00 Ski
then…
2 Sets:
10 American KB Swings
10 Lunge W/Twist
then…
Snatch:
A) Burgener Warm up Snatch – 3-5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle snatch – “STRONG TURNOVER”
Snatch land – “FOOT WORK” 2”, 4”, 6”
Snatch drop – “FOOT WORK”
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
Overhead squat, “CORE STRENGTH”
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
Snatch balance, “FOOT AND ARM SPEED”
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Weightlifting
Power Snatch (3,2,1,3,2,1,1,1)
3 Pause Power Snatch @ 65% 1 RM Snatch
2 Pause Power Snatch @ 68% 1 RM Snatch
1 Pause Power Snatch @ 73% 1 RM Snatch
3 Pause Power Snatch @ 68% 1 RM Snatch
2 Pause Power Snatch @ 73% 1 RM Snatch
1 Pause Power Snatch @ 75% 1 RM Snatch
1 Pause Power Snatch @ 75% 1 RM Snatch
1 Pause Power Snatch @ 75% 1 RM Snatch
*Pause for 2 seconds in the receiving/catch position.
Metcon
Metcon (2 Rounds for calories)
Complete:
AMRAP 7 Minutes
50/40 Calorie Assault Bike
Max Calorie Row
-rest 3:00-
AMRAP 7 Minutes
50/40 Calorie Row
Max Calorie Assault Bike
*Only score Max calories.
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