Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Minute Assault Bike
then…
Crossover Symmetry Activation
Reverse Snow Angels x 20
DB Thrusters x 15
Jefferson Deadlifts x 10 reps
then…
Barbell Clean Warmup (as a class)
Weightlifting
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 2 reps @ 65-70% of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 9 minutes (6 sets):
Hang Clean + Clean @ 75-85% of 1-RM Clean
Hang Clean (E90: 4 x 2)
Hang Clean + Clean (E90: 6 x 1)
(athlete will execute one clean from the hang position, and then one from the floor)
Metcon
Metcon (3 Rounds for time)
Every 4 minutes, for 12 minutes (3 sets) for TIMES of:
20/15 Calories of Assault Bike
5 Squat Cleans @ 75% of your 1-RM Hang Clean + Clean