Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
-Then-
3:00 Easy Row
20 Dumbbell Cuban Press
15 Dumbbell Split Stance RDL (Each Side)
10 Russian Baby Makers
5 Strict Pull Ups
Weightlifting
Power Snatch (5 x 3 – Ascending Weight)
*Take 10-12 minutes to complete 5 Sets of 3 Touch N Go Power Snatches.
*Build in weight across all 5 sets to a challenging set of 3.
*After the modified Burgener warmup, complete 2 warmup sets before getting into your 5 working sets.
*You should start your working sets around 70% or 1-RM and build to around 85% by set 5.
Metcon
Metcon (Time)
Complete 5 Rounds for Time of:
20 Wallballs (20/14)
20/15 Calorie Row
*Go for big sets on the wallballs…unbroken if you can š
*On the row, start quickly (10 seconds or so) then look to settle in during the middle and relax the last 3-4 pulls to give your legs a couple of seconds to recover before wallballs.
*Target Time: 12 Minutes
Cool Down
3:00 easy bike
1:30 quad smash R/L
2:00 V Sit Stretch
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