N.C. Athletics #022

Crossfit North Cloud – N.C. Athletics

View Public Whiteboard


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


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


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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: