Drew Barrymore

Crossfit North Cloud – CrossFit

View Public Whiteboard

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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