Encore

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Then…

3:00 Row

24 Single Arm Dumbbell Suitcase Deadlift (each side) (light/moderate)

18 Single Arm Dumbbell Hang Power Clean (each side) (light/moderate)

12 Single Arm Dumbbell Push Jerk (each side) (light/moderate)

0:30 side plank (each side)

Then…

Workout Specific Warmup:

1 Set: (at workout pace – lighter weight)

6 deadlifts

4 hang power cleans

2 push jerks

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Accessory Work

Metcon (No Measure)

3 sets

15 Dumbbell Hammer Curls (light) (Each side)

10 Kettlebell Curtsy Lunges (moderate) (each side)

15 Ring Push Ups (with feet on ground)

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