Bring the Pain

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets of:

1 Minute Row (start easy and build intensity each round)

10 single arm dumbbell upright rows (each side) (light/moderate)

10 bottom of squat thoracic rotations

10 hang muscle snatch (empty bar)

10 overhead squats (empty bar)

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

Front Squat + Back Squat (5 x 3+3)

Front Squat + Back Squat:

– (3+3) x 5 sets. Move up in weight each set.

* Rest 60-90 secs between sets
How to approach the lifts

Move up in weight each set and try and build to as heavy or slightly heavier than last week!

Using 1 bar – Perform set of Front Squat, Rack the weight and then go right into your set of back squats

Record each set as 1 of your scores for load

Metcon

Metcon (Time)

Complete For Time:

42 Calorie Row

30 Snatches (75/55)

18 Overhead Squats (75/55)

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