Dani California

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Minute Assault Bike

then…

Crossover Symmetry Activation

Reverse Snow Angels x 20

DB Thrusters x 15

Jefferson Deadlifts x 10 reps

then…

Barbell Clean Warmup (as a class)

Weightlifting

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 2 reps @ 65-70% of 1-RM Clean

Every 90 seconds, for 9 minutes (6 sets):

Hang Clean + Clean @ 75-85% of 1-RM Clean

Hang Clean (E90: 4 x 2)

Hang Clean + Clean (E90: 6 x 1)

(athlete will execute one clean from the hang position, and then one from the floor)

Metcon

Metcon (3 Rounds for time)

Every 4 minutes, for 12 minutes (3 sets) for TIMES of:

20/15 Calories of Assault Bike

5 Squat Cleans @ 75% of your 1-RM Hang Clean + Clean