The End of Heartache

Crossfit North Cloud – CrossFit

View Public Whiteboard

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.

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