Last Friday Night

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Accumulate 5 Minutes Cardio

-into-

2 Sets:

7 Single Arm Dumbbell Front Squats (each side) (moderate)

(moderate)

7 Pushups

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)

Complete For Time:

15 Front Squats (155/105)

40/32 Calorie Bike

15 Front Squats (155/105)
Rx+: (185/125)

*Front Squats are taken from the floor.

Weightlifting

Warmup Sets:

5 Strict Press – Light

5 Push Press – Moderate

5 Jerk – 50%

5 Jerk – 60%

3 Jerk From the Rack @ 70-75%

-Rest 60-90 Seconds-

2 Jerk From the Rack @ 80%

-Rest 60-90 Seconds-

2 Jerk From the Rack@ 85%

-Rest 60-90 Seconds-

1 Jerk From the Rack @ 90%

Push Jerk (3,2,2,1)

Split Jerk (3,2,2,1)