Crossfit North Cloud – CrossFit
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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