Dreamweaver

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Bird Dogs R/L

* 10 Squats

Then…

3-Minute Easy Row

2 Sets:

5 spiderman lunge stretch (aka elbow to floor stretch) (each side)

20 banded good morning

5 Inchworm

10 single arm kettlebell deadlift (moderate weight) (each side)

Weightlifting

Power Snatch + Hang Snatch + Snatch (3×1,2×1,1×1)

– 2 x 1 @ 65% 1RM snatch

– 3 x 1 @ 70% 1RM snatch

-1 x 1 @ 75%+ 1RM Snatch
*Weights are approximations.

*Building to a Heavy 1 rep on the complex.

*Lift is Touch-N-Go

Metcon

Metcon (5 Rounds for reps)

Every 2:00 for 10:00: (:90 work/:30 rest)

12 Power Snatch (95/65)

Max Bar-Facing Burpees in Remaining Time

*Rest :30 Seconds
Divide Single Unders in Half

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