CrossFit – Mon, Jul 24

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Bike (moderate)

10 Front Squat (45/35)

10 Strict Press (45/35)

3 Sit to Stand Rope Climb

-Then-

Build to Thruster weight.

Metcon

Metcon (Time)

Complete 4 Sets for Time:

9 Thrusters (115/80)

2 Rope Climbs

18/15 Calorie Assault Bike

-Rest 3 minutes between sets-
Rx+:

4 sets:

9 Thrusters (135/95)

3 Rope Climbs

21/18 Calorie Assault Bike

-Rest 3 minutes between sets-

Weightlifting

Snatch (Snatch Waves (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 @ 6.5/10 RPE

2 Snatch @ 7/10 RPE

1 Snatch @ 7.5/10 RPE

1 Snatch @ 7.5/10 RPE

1 Snatch @ 7.5/10 RPE