Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2:00 Bike
then…
2-3 Sets:
10 Alternating DB Snatch
10 DB Front Rack Squats (5/arm)
5 Close Grip Tempo Heel Elevated Overhead Squats (use PVC Pipe or empty barbell)
20 Single Arm DB Plank Pull Throughs (10 each arm)
Weightlifting
Snatch (5 x 3 (Across))
*Build up to a moderate weight through 3-5 warmup sets and then, complete:
3 Snatch @ 7/10 RPE
3 Snatch @ 7/10 RPE
3 Snatch @ 7/10 RPE
3 Snatch @ 7/10 RPE
3 Snatch @ 7/10 RPE
*Consider this “technique work”, know that the focus is speed and perfection, NOT loading.
**This is your time to work on dialing in those consistent issues with your technique.
Metcon
Metcon (Time)
Complete 3 Rounds For Time:
300 Meter Run
15 Toes to Bar
15 V-Ups
Rx+:
Complete 3 Rounds For Time:
400 Meter Run
20 Toes to Bar
20 V-Ups
* V-Ups – The standard is from the CF Games Semifinals and Mayhem Everyday Hero Games…these are harder than they look 🙂
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