Crossfit North Cloud – CrossFit
Warm-up
General Warmup #1 (No Measure)
4x :30/:30 Row
Then…
Good Morning + Squat x 10
Banded Tricep Pulldown x 10
Banded Monster Walk x 10 steps/direction
Banded Pullaparts x 10 (2 positions)
Clean + Jerk Barbell Warmup (No Measure)
Complete two Rounds of the Complex:
Clean-Grip Romanian Deadlift x 5
Clean High-Pull x 5
Front Squat x 5
Hang Clean + Strict Press x 5
Power Clean + Push Press x 5
Squat Clean + Push or Split Jerk x 5
Round 1: Empty Bar
Round 2: Very Light Weight
Weightlifting
Hang Clean (EMOM x 5)
Every 60 seconds, for 5 minutes (5 sets):
Hang Clean x 2 reps @ 65-75% of 1-RM Clean
*Building Weight
Rest 60 seconds, and then…
Every 60 seconds, for 5 minutes (5 sets):
Hang Clean x 1 rep @ 75-85% of 1-RM Clean
*Weight is Across
Metcon
Metcon (3 Rounds for reps)
Against a 3-minute running clock…
Ski 500/400 Meters
Max Reps of Power Snatch (75/55)
Rest 3 minutes and repeat for a total of THREE sets.
Rx+ = (95/65)
*Record number of snatches completed in each set.
**For larger classes, alternate work/rest periods.
***Stimulus for this workout is 3 minutes of constant work followed by a 3 minute recovery. Your goal should be to ultimately get off the rower and try to go as unbroken as possible on the snatches.
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