Ocean Avenue

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Banded Hip Halo Activation

* 10 Side step R/L

* 10 Monster Walk

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Then…

2 Sets:

200 Meter Jog

20 Cossack Squats

20 Plate Hops

10 Single Leg Dumbbell RDL R/L

Barbell Clean Warmup:

5 Clean Deadlift

5 Clean Shrug (high hang)

5 Clean High Pull (high hang)

5 Muscle Clean (high hang)

5 Front Squat

5 Hang Clean + Strict Press

5 Squat Clean + Jerk (Split or Push)

Weightlifting

Clean and Jerk (1-RM)

10 Minutes to Establish 1-RM

Metcon

Metcon (Time)

Complete For Time:

100-80-60-40-20

Double Under

10-8-6-4-2

Squat Clean (155/105)
Rx+:

100-80-60-40-20

Double Under

10-8-6-4-2

Squat Clean (185/125)

Double Unders: These are ideally unbroken throughout. Keep them smooth and as much of the motion through the wrists as possible.

Squat Clean: These should be similar to the squat snatches with stimulus and weight. Aim for all fast singles unless you are VERY confident in touch’n go. Keep that chest up out of the hole and drive through the floor on the squat out!

The weight should ideally not be over 75% of your 1RM Squat Clean

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