Rocket Man

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Bike (increase pace last :30)

then…

2 sets:

5 Ring Dips

10 Half-Kneeling KB Press

5 Muscle Cleans (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

Clean and Jerk (Heavy 2-Rep (Singles))

Complete 1 Set of 2 Singles Every 2:00 for 12 Minutes.

**Power Clean and Push Jerk**

Metcon

Metcon (4 Rounds for reps)

Complete the following, for Max Reps:

AMRAP 2 Minutes:

10 Chest-to-Bar Pullups

Max Double Unders

-Rest 2 Minutes-

AMRAP 2 Minutes:

15 Power Snatches (95/65)

Max Burpee Over Bar

-Rest 2 Minutes-

AMRAP 2 Minutes:

10 Chest-to-Bar Pullups

Max Double Unders

-Rest 2 Minutes-

AMRAP 2 Minutes

15 Power Clean and Jerks (95/65)

Max Burpee Over Bar
Rx+:

AMRAP 2 Minutes

10 Muscle Ups

Max Double Unders

-Rest 2 Minutes-

AMRAP 2 Minutes

15 Power Snatches (115/80)

Max Burpee Over Bar

-Rest 2 Minutes-

AMRAP 2 Minutes

10 Muscle Ups

Max Double Unders

-Rest 2 Minutes-

AMRAP 2 Minutes

15 Power Clean and Jerks (115/80)

Max Burpee Over Bar