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Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds: (Steady movement through the following):

1 Minute Bike

5 squat cleans (empty bar)

10 ring rows

10 kip swings on the rings

10 push ups

Optional Warmup (No Measure)

Crossover Symmetry Activation

Then…

Hip Halo Activation (Banded)

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Weightlifting

Clean and Jerk (3,2,1,3,2,1,1,1)

Power Clean & Jerk for load:

– 3 reps @ 65%

– 2 reps @ 70%

– 1 rep @ 75%

* rest 2:00 *

– 3 reps @ 70%

– 2 reps @ 75%

– 1 rep @ 80%

* rest 2:00 *

– 1 rep @80+%

* rest 1:00 *

– 1 rep @80+%

How to approach the lifts

Waves are performed with no set rest time between reps. Only set rest is after 3-2-1 so don’t rush into the lift but try to stay between 5-10 seconds between reps .

Make sure to have weight on the sides of the bars for smooth transitions.

Metcon

Metcon (Time)

Complete for time:

90-70-50

Double-Unders

9-7-5

Squat Clean Thrusters (Clusters) (135/95)
Rx+: Clusters (185/125)

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