Crossfit North Cloud – N.C. Athletics
Warm-up
Warm-up (No Measure)
3 rounds:
1:00 Machine
10 Burpees
10 Banded Lateral Side Step (Each Way)
– Part 2 – (together)
Modified Burgener Warm Up
* Use Empty Barbell
2 Sets:
Clean
5 x Clean Grip DL
5 x High Elbows
5 x Muscle Clean
5 x Push Press (behind the neck)
5 x Power Clean
Weightlifting
Power Clean (10 x 1)
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 active shoulders
– Rest as needed b/t sets
* try and go a little heavier than last set of 1.
* Complete a set every 1:00
Metcon
Metcon (Time)
For Time:
100 Calorie Row
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