N.C. Athletics #022

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Bike (increasing intensity throughout the minute)

10 Single Arm Dumbbell Clean + Strict Press R/L

10 Single Arm Dumbbell RDL R/L

20 Alternating Leg V-Ups

– into workout prep –

Snatch Barbell Warm-up (empty bar)

1 set:

5 Snatch Deadlifts

5 Snatch Stand Shrug High-pull

5 Snatch High Hang Snatch

5 Muscle Snatch

5 Power Snatch (reset feet every rep)

5 Squat Snatch

Clean & Jerk Barbell Warm-Up (empty bar)

1 set:

5 High Hang Clean

5 Muscle Clean

5 Power Clean

5 Strict Press

5 Push Press

5 Push OR Split Jerk

Weightlifting

Deadlift (6,4,2,4,6,4,2,4,6)

Metcon

Metcon (AMRAP – Rounds and Reps)

In a team of 3, alternating movements, complete:

8 Minute AMRAP:

7 AbMat Situps

6 DB Power Cleans

2 Minute Rest

8 Minute AMRAP:

7 Calorie Ski

6 Burpee Pullups

2 Minute Rest

8 Minute AMRAP:

7 Box Jump Overs

6 DB Bench Press