Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets
12/9 Calorie Bike or Run (build intensity each round)
12 Banded Good Mornings
12 Pushups
12 Empty Barbell Strict Press
Weightlifting
Tall Jerk + Jerk Balance + Press in Jerk Split Stance ((3+3+3) x 3 sets.)
This should be light.
This is a skill work.
Don’t worry about heavy loading.
*Taken from the floor
Power Clean (2×3, 2×2, 2×1)
Power Clean:
– 3×2 (70-75%)
– 2×2 (75-85%)
– 1×2 (85-90%)
* Rest 60-90 seconds between sets
How to approach the lifts
*Perform in singles to ensure proper form
*This is a percentage based technique work. Don’t go over 85/90%
Example Sets
Set 1:
3 Power Cleans @210
-rest 60-90 seconds-
Set 2:
3 Power Cleans @225
-rest 60-90 seconds-
Set 3:
2 Power Cleans @240
-rest 60-90 seconds-
Set 4:
2 Power Cleans @250
-rest 60-90 seconds-
Set 5:
1 Power Cleans @260
-rest 60-90 seconds-
Set 5:
1 Power Cleans @270
Based off a 300# Power Clean
Metcon
Metcon (Time)
Complete For Time:
15-12-9-6-3
Deadlifts (225/155)
Handstand Push Ups
Rx+:
15-12-9-6-3
Deadlifts (225/155)
Strict Handstand Push Ups
TARGET SCORE
Target Time: sub 8 minutes
Time Cap: 12 minutes
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