Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2:00 Row
then…
2-3 Sets:
10 Weighted Cossack Squats (5/side)
10 Snatch Grip Push Press
10 Red Band Banded Pullaparts
Weightlifting
Power Snatch (3,3,2,2,2,1,1)
3 Power Snatch @ 5/10 RPE
3 Power Snatch @ 5.5/10 RPE
2 Power Snatch @ 6/10 RPE
2 Power Snatch @ 6.5/10 RPE
2 Power Snatch @ 7/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 9/10 RPE
*These don’t need to be cycled, perform as singles and focus on mechanics!
Metcon
Metcon (Time)
Complete For Time:
10-15-20-25-30
AbMat or GHD Sit Up
5-10-15-20-25
Dumbbell Bench Press (50/35)
Rx+:
10-20-30-40-50
GHD Sit Up
5-10-15-20-25
Dumbbell Bench Press (65/45)
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