No Sleep ‘Til Brooklyn

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Ski

Then…

2 Sets:

10 Front Squat

10 Scorpions

:30 Dead Hang from Rings

5 Strict Pullups

10 Step Back Lunge w/ Twist

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 Chest-to-Bar Pullups

15 Front Squats (115/80)

25’ Front Rack Lunge (115/80)

9 Chest-to-Bar Pullups

9 Shoulder-to-Overhead (115/80)

25’ Overhead Lunge (115/80)
Rx+:

Complete For Time:

15 Ring Muscle Ups

15 Front Squats (135/95)

25’ Front Rack Lunge (135/95)

9 Bar Muscle Ups

9 Shoulder to overhead (135/95)

25’ Overhead Lunge (135/95)

Weightlifting

Snatch (1,1,1,1,1)

Build up to these weights, and then complete these snatch waves utilizing two different weights to go back and forth between.

1 Snatch @ 7/10 RPE Snatch

1 Snatch @ 7.5/10 RPE Snatch

1 Snatch @ 7/10 RPE Snatch

1 Snatch @ 7.5/10 RPE Snatch

1 Snatch @ 7/10 RPE Snatch