Crossfit North Cloud – N.C. Athletics
Warm-up
Warm-up (No Measure)
3:00 Cardio
then…
2 sets with am empty barbell or very light weight:
High Hang Muscle Clean x 10
Strict Press with Barbell x 10
Barbell Good Morning x 10
then…
A) Burgener Warm Up Clean – 3-5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle Clean – “STRONG TURNOVER”
Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″
Tall Clean – “PULL UNDER”
B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement
No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)
Weightlifting
Clean Deadlift to Below Knee + Clean Deadlift to Mid Thigh + Clean + Jerk (5 x 1 (Building))
How to approach the lifts
Deadlift to below the knee and then reset back down before going into a clean deadlift to mid thigh and then reset before going into a clean and then do the jerk.
Clean and Jerk (3 x 1)
Clean and Jerk:
3×1 @ 85-90% 1 RM Clean and Jerk.
*Rest 60-90 seconds between sets*
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
14 DB Hang Snatch (SA)
7 Burpees over the DB
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