Tearin’ Up My Heart

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Bike

10 Muscle Cleans (empty)

5 Ring Rows

10 Strict Press

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 + 2 Front Squats + Jerk (5 x 1 (Weight Across))

Completed as a Barbell Complex
*Weight is across the 5 working sets.

**Approximately 75-80% of max clean & jerk.

Metcon

Metcon (Time)

With a Partner, Complete For Time:

100 Power Cleans (115/80) (split as desired)

*Every 2 minutes, including 0:00, each partner must complete 5 Chest-to-Bar or 3 Bar MU

**Start the workout with C2B/Muscle Ups
Rx+:

With a Partner, Complete For Time:

100 Power Cleans (135/95) (split as desired)

*Every 2 minutes, including 0:00, each partner must complete 5 Muscle Ups

**Start the workout with Muscle Ups

We want sets of 3-5+ out of the gate and very fast singles if you must let go of the bar.