CrossFit – Mon, Jul 10

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Ski

Then…

2-3 Sets:

10 PVC Passthroughs

5 Heel Elevated Pressing Snatch Balance

3 Tall Snatches (2”,4”,full squat)

3 Heaving Snatch Balance (use empty barbell)

Weightlifting

Snatch (3,2,1,3,2,1,1,1 (Technique Work))

3 Snatch @ 6/10 RPE

2 Snatch @ 6.5/10 RPE

1 Snatch @ 7/10 RPE

3 Snatch @ 6/10 RPE

2 Snatch @ 6.5/10 RPE

1 Snatch @ 7/10 RPE

1 Snatch @ 7/10 RPE

1 Snatch @ 7/10 RPE

**Any time you see “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 (7 Rounds for reps)

Every Minute on the Minute for 21 Minutes (7 Rounds):

Minute 1: 6 Clean and Jerks (115/80)

Minute 2: 12 Wall Balls (20/14) (10’/9’)

Minute 3: 40 Double-Unders or 20 Crossover Single Unders
Rx+:

Every Minute on the Minute for 21 Minutes (7 Rounds):

Minute 1: 6 Clean and Jerks (135/95)

Minute 2: 12 Wall Balls (30/20) (10’/9′)

Minute 3: 48 Double Unders OR 24 Crossover Single Unders