CrossFit – Tue, Jun 13

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Row

then…

2-3 Sets:

14 Double KB/DB Front Rack Hold Lateral Box Step Overs (7 each leg)

10 Barbell Good Mornings

20 Med Ball Rotational Throw (10 each side)

Weightlifting

Power Snatch

3 Power Snatch @ 5/10 RPE

3 Power Snatch @ 6/10 RPE

3 Power Snatch @ 6.5/10 RPE

3 Power Snatch @ 7/10 RPE

2 Power Snatch @ 7.5/10 RPE

1 Power Snatch @ 8/10 RPE

1 Power Snatch @ 9/10 RPE

1 Power Snatch @ 10/10 RPE

Metcon

Metcon (Time)

Complete For Time:

Start with 5 sandbag cleans before you start the carry.

200m Sandbag Bearhug Carry (150/100)

400m Dumbbell or KB Farmer Carry (2×70/50)

*every time you break on the Sandbag Carries complete 5 Sandbag Cleans

**every time you break on the Farmer Carry complete 15 Push Ups

***You must START with 5 Sandbag Cleans before the sandbag carry, and 15 pushups before the farmer’s carry
*No gymnastics grips can be used during this workout.