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Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

-Then-

2 Rounds:

200 M. Run

15 Banded Lateral Side Step (Each Way)

15 Barbell Deadlifts

15 Barbell Hang Muscle Snatch

Weightlifting

Power Snatch (6 x 1.1.1)

Every 2:00 for 12 minutes (6 sets) complete 3 single snatches.

*Build across all sets to today’s heavy 3 rep.

*All sets should be three singles with approximately 5 seconds of rest in between each.

Metcon

Metcon (2 Rounds for time)

2 Sets:

15-12-9

Row Calories

Burpees Over Rower

-Rest 2:00 between sets-
TARGET SCORE

Target Time each set: Sub 6 Minutes

STIMULUS

This is a sprint workout.

Push harder than you think you can!

WORKOUT STRATEGY & FLOW

Hard pace on the row. Goal pace: 1200+/1000+

Fast pace on the burpees.

Accessory Work

Metcon (No Measure)

3 Rounds:

10/10 Weighted Side Plank Rotations

15 Glute Ham Raise

:45 Elevated Single Leg Glute Bridge

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