Black Balloon

Crossfit North Cloud – CrossFit

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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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