Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Then…
2 Rounds:
15 Calorie Run or Bike
6 Bird Dogs (each side)
12 Reverse Lunge w/Twist (total)
6 DB Thrusters
Weightlifting
Paused Front Squat (2×4, 3×2)
Paused Front Squat: (23X1)
– 2×4 reps @ 75% 1RM Front Squat
– 3×2 reps @ 80-85% 1RM Front Squat
*Complete 1 set every 2 minutes
*Here is the tempo prescription:
2 seconds down
3 second pause
Explosive out of the bottom
1 second pause before next rep
Metcon
Metcon (4 Rounds for reps)
4 Sets:
AMRAP 3 Minutes:
20 Alternating Pistols
10 Calorie SkiErg
*Max Reps of: Single-Arm Alt. DB Hang Snatch in remaining time (50/35)
– Rest 1 minute between AMRAPS –
*Score is reps of DB Hang Snatch completed in each set.
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