The Next Episode

Crossfit North Cloud – CrossFit

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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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