CrossFit – Tue, May 16

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Ski

then…

2-3 Sets:

10 Kettlebell Goblet Hold Cossack Squat (5 each leg)

10 Seated Barbell Good Mornings

20 Landmine Twists

Weightlifting

High Hang Snatch + Overhead Squat ((3+1) x 5 Sets)

3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 5/10 RPE

3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 5.5/10 RPE

3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 6/10 RPE

3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 6/10 RPE

3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 6/10 RPE

*Pause in the power snatch receive for 1 second and then descend down into overhead squat. Do not stand between snatch and overhead squat.

Metcon

Metcon (6 Rounds for reps)

Complete 6 Sets: (Every 2 Minutes)

Odd Sets (1,3,5)

AMRAP 1 minute 30 seconds:

250/200m Row

Max Reps Dumbbell Box Step Overs (2×50/35) (24/20)

-Rest 30 seconds after each set-

Even Sets (2,4,6)

AMRAP 1 minute 30 seconds:

15/12 Calorie Assault Bike

Max Reps Devils Press (2×50/35)

-Rest 30 seconds after each set-