Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

Twice Through:

Run 400 M.

Scapular Push-Ups x 15

Lunge w/ Twist x 20

Followed by…

Double-Under Practice x 3-5 minutes

*If you are solid with your DUs, then spend this time working on a gymnastic weakness of your choice.

Accessory Work

Four sets of:

Barbell Hip Thrusts x 5 reps @ 20X1

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Rest 30 seconds

Seated DB Shoulder Press x 5 Reps @20X1

Rest 30 seconds

Seated DB Shoulder Press (5,5,5,5)


Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders/60 Single-Unders

10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (50/35 lbs)

(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

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