Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
20/16 Calorie Row
10 power cleans (empty bar)
10 V Push Ups
Then…
Barbell Prep – (perform all movements below in the power position (no squat required))
A) Burgener Warm Up Clean – 3-5 reps at each position
(perform all movements below in the power position (no squat required))
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle Clean – “STRONG TURNOVER”
Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″
Weightlifting
Front Squat (Build to today’s 1-RM)
*We have reached the end of the Squat cycle, so today we are going to be testing our 1-RM Front Squat!
*Take 12 minutes to build.
Front Squat:
– Work up to today’s heavy (Use 5-8 working sets to build)
*Rest 60 secs between sets
Go for a PR if you’re feeling it today!
Work up to 1-RM in 5-8 working sets. Not counting light warm up sets. Legs should be pretty warm so don’t hit more than 2 warm up reps with each set.
Metcon
Metcon (Time)
Complete 4 rounds for time:
15/12 Calorie Row
10 Power Cleans (135/95)
5 Front Squats (135/95)
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