Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2 Sets:
1:00 Ski (moderate)
10 Double Dumbbell Cuban Press (light)
15 Banded Good Morning
:30 Handstand Hold
:15 Bar Hang
Movement Prep
Movement Prep (No Measure)
3 Sets
5 Dumbbell Man Makers + 5 Double Dumbbell Split Jerk (Light)
5 Muscle Clean @ 5-6/10 RPE
*You will need a pair of dumbbells for the Dumbbell Complex and a Barbell for the Muscle Cleans.
-Then…warmup for Power Snatch weight-
Metcon
Metcon (Time)
With a Partner, Complete For time:
150 Power Snatches (75/55)
*Handstand Hold
-into-
100/80 Calorie Ski
*Pull Up Bar Hang
*One Partner is working at a time on the power snatches then the ski. The other partner must be holding a handstand for work to be completed (during the power snatch portion), and then hanging from the pull up bar (for the ski to be completed). Switch as desired from the working station to the hold station.
Modifications for HS Hold/Bar Hang:
– High Plank Hold aka push up plank hold
– Bottom of the Ring Row Hang
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