Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1:00 Couch Stretch/Side
1:00 Hip Distraction
then…
2 Sets:
10 Kang Squats
10 Scorpions
Metcon
Metcon (Distance)
Complete the Following:
7:00 Max Distance Row
-rest 1 minute-
7:00 Max Distance Bike Erg
-rest 1 minute-
7:00 Max Distance Ski Erg
Weightlifting
Snatch Grip Deadlift (4 x 4 Floating Snatch Grip Deadlift)
4 Floating Snatch Deadlift @ 90% 1 RM Snatch
4 Floating Snatch Deadlift @ 90% 1 RM Snatch
4 Floating Snatch Deadlift @ 95% 1 RM Snatch
4 Floating Snatch Deadlift @ 95% 1 RM Snatch
*On the eccentric, go down until JUST before the barbell touches the ground, but don’t let it touch!
**You’ll then move immediately into the next rep.
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