N.C. Athletics #002

Crossfit North Cloud – N.C. Athletics

View Public Whiteboard

Warm-up

Warm-up (No Measure)

4:00 Row Easy

-Then-

3 Rounds:

:30 Moderate to Hard Effort

5 Lateral Burpees Over Rower

-Rest :30 b/t Rounds-

-Then-

PVC Clean & Jerk Skill Session

Weightlifting

2 Power Cleans + 1 Jerk (6 x 2 Every 2:00)

1 set = 1 Power Clean + 1 Power Clean & Jerk
Technique work:

– For this we will use a weight range so you can go by how your body feels

– You can add weight or stay the same for each set (stay within the range)

– Focus on consistent landing position with a good catch position.

– Pause at the top before going into the Split Jerk.

– If Stability is an issue than pause in the catch (split) for 2-3 secs to gain control.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete As Many Rounds & Reps possible in 12 Minutes of:

20 DB Snatch

200 M. Run

10 AbMat Situps

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: