Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Banded Hamstring (Hip) Distraction x :30/leg
Reverse Snow Angels x 20 reps
Barbell Good Morning x 20 reps
Burpees x 10
Followed by…
Barbell Warmup: (1 set – Empty Barbell)
Clean Grip Romanian Deadlift x 7
Clean Pull x 7
Front Squat x 7
Hang Clean Muscle Clean x 7
Power Clean x 7
High Hang Squat Clean x 7
Squat Clean w/ 2 sec. pause in receiving x 7
Weightlifting
Hang Clean (E2 x 8 (1.1))
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean x 1.1
(rest 5-7 seconds between singles)
Build over the course of the eight sets to today’s heavy double.
Metcon
For today’s MetCon:
Choose one of the following options!
Metcon (Time)
For time:
15 Power Cleans (155/105)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
*Clean weight should be slightly heavier than what you would normally do.
I.E…you normally do 65, you should do 75-85
Metcon (Time)
Complete rounds of 9, 7 and 5 reps for time of:
Clean (185/125) (power or full squat)
Bar Muscle-Up
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