Holidae Inn

Crossfit North Cloud – CrossFit

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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 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

2-3 Sets of:

250m Row (start easy and increase intensity each round)

15 Banded Lat pull downs (Light Band)

10 DB Thrusters

5 Kip To Swing


Snatch Pull + Snatch (E:90: 2 Reps x 6)

Complete 2 Reps of the complex Every :90 for 9:00 (6 Sets)
*Complete two reps of the complex Every :90 seconds.

**Build across sets to today’s heavy 2-Rep (snatch skill work not looking for 2-RM)

***Complex is touch-n-go

****Drop the bar between reps of the complex and reset your pulling position.


Metcon (AMRAP – Reps)

AMRAP 12 Minutes:

4-8-12-16-20-24-28…so on…

Wall Balls (20/14)

Toes to bar
Target # of Reps: 120+ (Round of 20 completed)


Stimulus today is moderate intensity and pacing to maintain near constant movement throughout workout. Make sure to break up sets before you hit redline!

This is a classic CrossFit Couplet that will affect your entire body, but shoulder and grip fatigue will most likely be most prominent.


Wall Balls: Aim for 1-2 sets throughout the workout. Keep the arms as relaxed as possible. Use as much drive out of the squat as you can to save the shoulders.

Toes to bar: Aim for 2-3 sets for as much of the workout as possible. The wall balls will affect your grip a bit so be aware of this and break into smart sets before you hit failure.

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