Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :30/:30 Skierg
then…
2 Rounds:
10 push ups
10 kettlebell goblet squats (light/moderate)
5 single arm kettlebell press (each side) (light/moderate)
Clean + Jerk Barbell Warmup (No Measure)
Complete two Rounds of the Complex:
Clean-Grip Romanian Deadlift x 5
Clean High-Pull x 5
Front Squat x 5
Hang Clean + Strict Press x 5
Power Clean + Push Press x 5
Squat Clean + Push or Split Jerk x 5
Round 1: Empty Bar
Round 2: Very Light Weight
Weightlifting
Clean and Jerk (3x (3+1+3+1))
Power Clean + Jerk + Power Clean + Jerk:
– 3x (3+1+3+1)
* rest 60-90 seconds between sets
How to approach the lifts
Record each set as 1 of your scores for load
This will be unbroken. Each set, you’ll perform 3 power cleans, 1 push jerk, 3 power cleans, 1 push jerk.
Move up in weight each set.
Example Sets
Set 1:
3 Power Clean + 1 Push Jerk + 3 Power Clean + 1 Push Jerk @ 155# (all touch’n go)
-rest 60-90 seconds-
Set 2:
3 Power Clean + 1 Push Jerk + 3 Power Clean + 1 Push Jerk @ 185# (all touch’n go)
-rest 60-90 seconds-
Set 3:
3 Power Clean + 1 Push Jerk + 3 Power Clean + 1 Push Jerk @ 205# (all touch’n go)
-rest 60-90 seconds-
Based off of a 300# Clean and Jerk 1RM
Metcon
Metcon (2 Rounds for time)
2 Sets: (1 Set every 7:00)
21-15-9
Wall Balls (20/14)
Calorie Ski
TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap each set: 6:30 minutes
STIMULUS and GOALS
Stimulus for today’s workout is high intensity while maintaining consistent times for both sets. Set the tone early on workout 1 and try to push the pace for workout 2.
WORKOUT STRATEGY & FLOW
Row: Get the wheels turning quickly off the start. Pace should be 75-80%+ and fighting to hold on. Make sure to finish your pull and breathe through every stroke. Look to wind the skierg down and on the last 3-5 calories to get breathing under control and prepare for the wall balls.
Wall Balls: Our goal is unbroken or a maximum of 2 sets so be ready to fight through the pain and keep moving. Remember to roll the shoulders out with every throw pop out of the squat with explosive hips to launch the ball up.
Go harder than you normally would on the movements and use the transition from station to station as the rest.
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