Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
Complete:
1:00 Row (moderate)
25 Single Unders or Crossovers
25 Plate Hops
5 Inchworms
5 single leg dumbbell RDL (each side) (moderate)
5 Hang Dumbbell Snatches (each side) (moderate)
then…
Snatch Warmup
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”
C) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Weightlifting
Snatch (3,2,1,3,2,1,1,1)
3 Pause Snatch @ 70% 1 RM Snatch
2 Pause Snatch @ 73% 1 RM Snatch
1 Pause Snatch @ 75% 1 RM Snatch
3 Pause Snatch @ 73% 1 RM Snatch
2 Pause Snatch @ 75% 1 RM Snatch
1 Pause Snatch @ 78% 1 RM Snatch
1 Pause Snatch @ 78% 1 RM Snatch
1 Pause Snatch @ 78% 1 RM Snatch
*These should be Squat Snatches, if able.
**2 Second pause in the bottom of the catch.
Metcon
Metcon (3 Rounds for time)
Complete 3 Sets For Times:
7 Devil’s Press (2×50/2×35)
70 Double Unders
7 Devil’s Press (2×50/2×35)
-Rest 3:00 b/t sets-
Rx+:
3 sets
10 Devil’s Press (2×50/2×35)
100 Double Unders
10 Devil’s Press (2×50/2×35)
-Rest 3:00b/t set-
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