The Joker

Crossfit North Cloud – CrossFit

View Public Whiteboard

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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