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 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