Crossfit North Cloud – CrossFit
Warm-up (No Measure)
Banded Hip Distraction
Banded Shoulder Distraction
200 M. Run
20 Plate Hops
Metcon (3 Rounds for reps)
3-6-9-12. . .
Hang Power Clean (135/95)
Burpee to bar (approx. 6″ above max reach)
Box Jump Over 24″/20″
-Rest 3:00 between sets-
Target number of reps each set: 75+
Ascending ladder with grip intensive Oly lifting.
We want nonstop movement with unbroken or close to on sets and fast transitions between movements.
WORKOUT STRATEGY & FLOW
Hang Cleans should be done unbroken through first two rounds. If Hang Cleans are a challenge then look to break sets up early to maintain consistent movement throughout sets.
Burpee to Bar should be non-stop with bar height set 6 inches above max reach.
Be explosive on box jump overs and try to keep moving steady through the reps…Breathe when you land and take a second to reload.
Metcon (No Measure)
10 Shrimp Squat (Each Leg)
10 Bird Dog (Each Side)
1:00 Hollow Rock Hold