09/10/2019

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

20 Calorie Row

Then…

:15 at bottom of pushup (1 inch off ground)

:30 at bottom of squat

:15 at bottom of pushup (1 inch off ground)

Then…

Every Minute on the Minute 6 minutes (2 sets):

Station 1 – 10 Muscle Cleans

Station 2 – 10 Romanian Deadlifts @ 2211 tempo

Station 3 – 20 seconds Support on Rings (top of dip) + 10 seconds Hold in Catch Position (bottom of dip)

Weightlifting

Power Clean (10 x 1)

Every 2 minutes, for 20 minutes (10 sets):

Power Clean x 1 rep

Build over the course of the 10 sets to today’s heavy.

Metcon

Metcon (Time)

For time:

30 Burpees over the Bar

15 Power Cleans

20 Burpees over the Bar

10 Power Cleans

10 Burpees over the Bar

5 Power Cleans
*Power Clean weight is 80% of today’s heaviest single in the weightlifting portion.

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