Not Meant to Be

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

5:00 cardio (easy) (your choice)

-straight into-

2 Sets:

10 alternating v ups

10 plate hops

10 hanging scap retractions

10 kip to swing

0:30 side plank (each side)

then…

Snatch Warmup: 2 Rounds

7 Reps of ALL movements (PVC then empty bar)

1-High Hang Snatch Pull

2-BTN Snatch Grip Strict Press

3-High Hang Snatch

4-Hang Muscle Snatch

5-Hang Power Snatch

6-Power Snatch

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

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Accessory Work

Metcon (No Measure)

3-4 Rounds:

5 High Box Jump

10 Single Leg RDL R/L

15 Banded Hip Bridge

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