Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :30/:30 SkiErg
Banded “3-position” Shoulder Stretch
PVC Passthrough x 20
Followed by…
Three sets of:
Pushup x 8 reps
Cossack Squats x 8 reps
Strict Press in Split Jerk Position x 8 reps
Weightlifting
1 Push Press + 2 Push Jerks + 3 Split Jerks (Every 2 minutes, for 16 minutes (8 sets))
1 Push Press + 2 Push Jerks + 3 Split Jerks as a complex
Every 2 minutes, for 16 minutes (8 sets) of:
1 Push Press + 2 Push Jerks + 3 Split Jerks
Build over the course of the 8 sets to something heavy for today.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 9 minutes of:
6 Handstand Push-Ups
9 Dumbbell Thrusters (50/35 lbs)
12 Chest-to-Bar Pull-Ups
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