Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2:00 Cardio
then…
2-3 Sets
10 Goblet Hold Cossack Squats
10 Barbell Good Mornings
20 Weighted Russian Twists
Weightlifting
Snatch + OH Squat (3,2,1,1)
3x (Pause Power Snatch STRAIGHT INTO overhead squat) @ 7/10 RPE
2x (Pause Power Snatch STRAIGHT INTO overhead squat) @ 7.5/10 RPE
1x (Pause Power Snatch STRAIGHT INTO overhead squat) @ 7.5/10 RPE
1x (Pause Power Snatch STRAIGHT INTO overhead squat) @ 7.5/10 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 (3 Rounds for calories)
Complete 3 Sets:
AMRAP 7 Minutes:
10-15-20-25….
Row (calories)
Ski (calories)
Bike(calories)
-Rest 3:00 between sets-
*Aim forconsistent moderate effort across all sets (think RPE 6-7/10). Just MOVE today!
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