City On Down

Crossfit North Cloud – CrossFit

Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Single Leg Glute Bridges R/L

* 10 Squats

2 Sets:

300m Row (Set 1: easy, Set 2: moderate)

20 Cossack Squats

15 Red-Band Pullaparts

10 Wall Angels

Weightlifting

Snatch ((5, 4, 3) x 3)

3 Rounds (All Singles)

5 Snatches (50-60%)

4 Snatches (60-70%)

3 Snatches (70-80%)

Example Sets:

Set 1:

5 Snatch 135#

4 Snatch 160#

3 Snatch 185#

-rest 2-3-

Set 2:

5 Snatch 140#

4 Snatch 165#

3 Snatch 190#

-rest 2-3-

Set 2:

5 Snatch 145#

4 Snatch 170#

3 Snatch 195#

*Based off of a 275# Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

20 Double-Unders

10 DB Hang Clean & Jerk (50/35)