Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Row 500 M.
Doorway Stretch x 60 seconds
Forward Fold Stretch x 60 seconds
then…
20x Walking Lunge
20x Ring Rows
20x Air Squats
then…
Barbell Warmup:
5x Deadlifts
5x Muscle Clean
5x High Hang Clean
5x Low Hang Clean (Knees)
5x Squat Clean
5x Strict Press
5x Push Press
5x Push or Split Jerk
Weightlifting
Clean and Jerk (Heavy 1-Rep)
*Take 12 minutes to build to today’s heavy 1-rep Clean & Jerk.
**You should complete 8 sets to build to your max (all singles). Build in weight across all sets.
***Rep Scheme:
Set 1: 3 Singles
Set 2: 3 Singles
Set 3: 2 Singles
Set 4: 2 Singles
Sets 5 – 8: 1 Single Rep
Metcon
*If you were not able to make it to the Open Workout on Thursday Night for 20.2, you may choose to complete it instead of today’s MetCon!
Metcon (Time)
Complete 5 Rounds for Time of:
12/8 Calorie Bike
12 Push Press (95/65)
12 Deadlift (95/65)
*15 Minute Time Cap.
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