7 & 7

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

2 Rounds:

250m Ski (Start easy and increase intensity each round)

10 V-Ups

10 Hanging Scap Retractions

5 Inchworms

Optional Warmup (No Measure)

Crossover Symmetry Activation


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


Clean Lift Off to 1″ + Clean + Jerk ((2+1+1)x3 (1+1+1) x2)

-Move up in weight each set.

-Do not start counting sets until 65% 1RM clean and jerk.

-Focus is on consistency and speed!

Rep Scheme:

– (2+1+1)x3 sets

– (1+1+1) x2 sets

* Rest 2 minutes between sets


Metcon (Time)

Complete For Time:

Calorie Row


Devil Press (50/35)


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: