Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :30/:30 Row
then…
2 Sets:
6 Romanian Deadlifts
6 Reverse Lunges (each side)
6 Muscle Snatches
6 Muscle Cleans
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
Metcon (Time)
With a partner, complete:
20/16 Calorie Row (each: at the same time)
40 Power Cleans (155/105)
20/16 Calorie Row (each: at the same time)
40 Power Snatches (115/80)
20/16 Calorie Row (each: at the same time)
20 Cleans (185/125)
20/16 Calorie Row (each: at the same time)
20 Snatches (155/105)
20/16 Calorie Row (each: at the same time)
TARGET SCORE
Target Time: 20 minutes
Time Cap: 24 minutes
STIMULUS and GOALS
Stimulus today is moderate high intensity. Grab a partner and see how well you can move the heavy weights.
WORKOUT STRATEGY & FLOW
Row: Both partners will have their own rowers. Pacing should be moderate and not sprint to where we can’t transition off and go right to the bar. Whoever is the better rower should be the first to lift on the bar. Goal should be sub 75 seconds and both must finish before moving on.
Power/Squat Cleans: Weight for both lifts should be moderately heavy where partners can maintain a steady 1:1 lift. For the power clean maybe try doing 2-3 lifts back and forth to allow for more rest.
Power/Squat Snatch: Same idea as the cleans. Be careful on that first Squat Snatch. Pull will be tight so drop under quickly with an aggressive press.
Accessory Work
Metcon (No Measure)
3 sets
10 Barbell Front Rack Step Ups (5/5)
10 Sumo Deadlift High Pull
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