Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Then…
2 Rounds of:
1:00 min row
6 Russian Babymakers
8 Half-Kneeling KB Push Press/arm
10 Single Arm KB Front Squats
Weightlifting
2 Snatch Deadlift + Hang Snatch (5 x 1)
2 Snatch Deadlift + 1 Hang Snatch x 5 sets.
– Work up to a heavy in 5 working sets (not a max)
– focus on form and don’t add weight unless it feels good and looks good.
– Take 8-10 minutes to complete sets.
-Can be power OR Squat Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 12:
20 DB Hang Clean & Jerk (50/35)
200 Meter Run
20 AbMat Situps
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