Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation Protocol
Banded Good Mornings x 30
Reverse Snow Angels x 20
Followed by…
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
https://www.youtube.com/watch?v=-hutN9oo-bU&feature=youtu.be
Weightlifting
Hang Clean + Clean + Jerk (E:90 x 10 – Building)
*This is a complex, the barbell may not come to rest on the ground.
Loading per set (Approximately by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+
*Start light and build..10 sets is a lot of opportunities to build across.
**If a set doesn’t feel right, or doesn’t feel smooth stay at the same weight and repeat on the following set.
***Cleans may be power OR squat
Metcon
Metcon (Time)
For Time:
1000 Meter Row
50 Pull-Ups
25 Hang Squat Cleans (115/75)
*This workout is sort of like Jackie’s cousin. One time straight through. The weight on the bar should be moderate.
**Don’t do singles. Sets of 5 or more are ideal.
***Rx+: 25 Hang Squat Cleans (135/95)
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