CrossFit – Tue, May 9

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Bike

1:00 Thoracic Can-Opener

then…

2 Sets:

10 PVC Passthroughs

10 Cossack Squats/Side

then…Optional Snatch Warmup:

1) Burgener Warm up Snatch – 3-5 reps at each position

2) Skill Transfer Exercises Snatch – 3-5 reps of each movement

3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Weightlifting

Muscle Snatch (5,3,1,1,1,1,1)

5 Muscle Snatch @ 6/10 RPE

3 Muscle Snatch @ 7/10 RPE

1 Muscle Snatch @ 7.5/10 RPE

1 Muscle Snatch @ 8/10 RPE

1 Muscle Snatch @ 8.5/10 RPE

1 Muscle Snatch @ 9/10 RPE

1 Muscle Snatch @ 10/10 RPE

Metcon

Metcon (Time)

With a Partner, Complete:

1 Mile (1600 Meter) Sandbag Carry (100/50)

*Sandbag may be carried however you’d like.

**Both partners must perform 20 Double Unders every time you switch the carrying partner, or the sandbag is set down.
Rx+:

Sandbag (150/100)

30 Double-Unders