N.C. Athletics #002

Crossfit North Cloud – N.C. Athletics

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Warm-up (No Measure)

4:00 Row Easy


3 Rounds:

:30 Moderate to Hard Effort

5 Lateral Burpees Over Rower

-Rest :30 b/t Rounds-


PVC Clean & Jerk Skill Session


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 (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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