Crossfit North Cloud – CrossFit

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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


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 (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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