Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :30/:30 Bike
Then…
2 Rounds:
10 Spider-Man Lunge
10 Scorpions
10 Ring Rows
Then…
Burgener Warm Up Clean – 3-5 reps at each position
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle Clean – “STRONG TURNOVER”
4. Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″
5. Tall Clean – “PULL UNDER”
Weightlifting
Pause Power Clean + Jerk (3,3,3,2,2)
Pause JUST above parallel for 1-2 seconds before standing,
Don’t want these to be shallow receives!
Pause Power Clean + Jerk:
– (2+1) x 2 sets
– (1+1) x 3 sets
* Rest 1-2 minutes between sets
Set 1:
2 Pause Power Clean + 1 Jerk@ 225#
-rest 2 minutes-
Set 2:
2 Pause Power Clean + 1 Jerk@ 240#
-rest 2 minutes-
Set 3:
1 Pause Power Clean + 1 Jerk@ 255#
-rest 2 minutes-
Set 4:
1 Pause Power Clean + 1 Jerk@ 255#
-rest 2 minutes-
Set 5:
1 Pause Power Clean + 1 Jerk@ 255#
Based off of a 300# Power Clean
Metcon
Metcon (Time)
Complete for time:
500 M. Row
50 Power Snatch (75/55)
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