Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
1:00 Machine
20 Plate Hops
10 Single Arm Dumbbell RDL (Each Side)
10 Single Arm Dumbbell Strict Press (Each Side)
-Then-
Modified Burgener Warmup
Clean and Jerk
10 x Clean Grip DL
10 x High Elbows
10 x Muscle Cleans
10 x Push Press
10 x Clean and Jerk
*Empty Barbell
Weightlifting
Power Clean (Heavy 1.1)
Heavy Double
*NOT touch’n go
*Build by feel as you will and stop well before failure.
*Work on sinking under the bar and staying above parallel
*No wide feet catches
Metcon
Metcon (5 Rounds for reps)
Complete 5 Sets Of:
3:00 AMRAP
5 Clean and Jerks (95/65)
10 Box Jumps (24/20)
– rest 1:00 b/t sets –
*Weights increase each set.
Set 2: 4x (115/75)
Set 3: 3x (135/85)
Set 4: 2x (155/95)
Set 5: 1x (185/105)
TARGET SCORE
Target number of Rounds each set: 3+
STIMULUS
We want continuous movement for the entire 3 minutes.
Make sure that the weight is sustainable…go unbroken as long as possible!
Remember just because it feels good off the start doesn’t mean that’s the case after a set or 2.
Goal is consistency! Push to maintain number of rounds each set with decreasing reps of C&J.
WORKOUT STRATEGY & FLOW
For the Clean and Jerk weight, it should be no heavier than 60% of max for round 1 and no heavy than 85% 1RM for the last round.
Box jump reps are steady with a step down from each rep ideally.
No rebounding to avoid unnecessary achilles stress. The step down will help maintain a controlled heart rate so the you have the ability to hit the clean and jerks unbroken.
Rx+:
5 Sets:
3:00 AMRAP
5 Clean and Jerks (135/95)
10 Box Jumps with Step Down (24/20)
– rest 1:00 b/t sets –
Set 2: 4×155/105,
Set 3: 3×185/125,
Set 4: 2×205/145
Set 5: 1×225/155
*All reps must be touch’n go
Accessory Work
Metcon (No Measure)
3 Sets:
20 Dumbbell Cuban Press
Rest :30
1:00 Push Up Plank Hold
Rest :30
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