Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
3:00 Cardio
then…
2-3 Sets:
6 Double Dumbbell Sumo Deadlift
6 Single Arm Dumbbell Hang Squat Snatch Right Arm
6 Single Arm Dumbbell Hang Squat Snatch Left Arm
6 Double Dumbbell Overhead Lunges (3/leg)
*These DB complexes are meant to be unbroken. Start lighter to get a good rhythm and then build to a challenging weight by the 3rd set.
Weightlifting
Snatch Pull + Snatch ((2+2)x2, (1+1)x2)
2 Pause Snatch Pull + 2 Pause Snatch @ 6/10 RPE
2 Pause Snatch Pull + 2 Pause Snatch @ 6.5/10 RPE
2 Pause Snatch Pull + 2 Pause Snatch @ 7/10 RPE
1 Pause Snatch Pull + 1 Pause Snatch @ 7.5/10 RPE
1 Pause Snatch Pull + 1 Pause Snatch @ 7.5/10 RPE
Pause Snatch Pull: Pause at the top of the extension for 1 second
Pause Snatch: Pause in the receiving position for 3 seconds
Metcon
Metcon (Time)
Complete For Time:
5 sets:
15 Push Ups
15 AbMat or GHD Sit Ups
-rest 1:30 b/t sets-
Rx+:
5 sets:
20 Push Ups
20 GHD Sit Ups
-rest 1:30 b/t sets-
Accessory Work
Optional Accessory Work (No Measure)
3 Sets:
10 Barbell Back Extensions
20 Landmine Side Bends (10 each side)
:30 Ring Support L Sit Hold or Bar Hanging L-Set Hold
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