Down In Flames

Crossfit North Cloud – CrossFit

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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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