Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
-then-
2 Rounds
1:30 Bike
10 banded side step
10 banded forward/backward
10 Russian Babymakers
10 American KB Swings
Weightlifting
Hang Power Snatch (E:90 – 4 x 3)
Every :90 seconds for 6 minutes (4 sets):
3 Hang Power Snatch (Above Knee)
*The weight should build across the 4 sets, and should not be a max.
*All lifts should move quickly and should not have to be pressed out.
*We are working on quickness in the pull to help you during the Metcon today!
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Cool Down
3:00 Bike
2:00 Pigeon Pose
1:00 Doorway Stretch
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