Crossfit North Cloud – CrossFit
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