Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1:30 Run
1:30 Bike
then…
2 Rounds:
10 Suitcase Deadlifts (5/side)
10 KB Strict Press (5/side)
10 AbMat Situps
Optional Warmup (No Measure)
Crossover Symmetry Activation
Then…
Hip Halo Activation (Banded)
* 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
Weightlifting
Clean and Jerk (10 x 1 (Every :90 seconds))
Power Clean + Jerk:
– 3 sets @ 65% 1RM
– 2 sets @70% 1RM
– 2 sets @ 75% 1RM
– 2 sets @ 80% 1RM
– 1 set @ 80% +1RM
*Complete 1 set every :90 seconds.
Metcon
6 Minute Max Distance Row (Distance)
*This is a MAX effort row for 6 minutes
*Score is distance rowed in the 6 minutes.
*Come out fast and try to hold on. This is a mid-distance row.
*Don’t try to pace and then finish hard the last minute, this is an all out row.
crossfitnorthcloud.com 