Crossfit North Cloud – N.C. Athletics
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
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