N.C. Athletics – Mon, Jun 19

Crossfit North Cloud – N.C. Athletics

Warmup

Warmup (No Measure)

1:00 Bike

2:00 Jog

then…

2 Sets:

10 DB Snatches (each arm)

10 PVC Passthroughs

10 PVC Overhead Walking Lunges (total)

Weightlifting

Back Squat (5 x 3 (Across))

3 Back Squat @ 8/10 RPE

3 Back Squat @ 8/10 RPE

3 Back Squat @ 8/10 RPE

3 Back Squat @ 8/10 RPE

3 Back Squat @ 8/10 RPE

Power Snatch (5 x 3 (Across))

Working on Technique:

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

Metcon

Metcon (AMRAP – Rounds and Reps)

On a 9 Minute Clock:

Buy-In: 400 Meter Run

*In remaining time:

9 Box Jump-Overs

6 Pullups

3 Man-Makers