Gin and Juice

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

4x :30/:30 Row

Banded Hip Distraction

Banded Ankle Distraction


Barbell Prep:

A) Burgener Warm Up Clean – 5 reps at each position


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)

C) 3x High Hang Clean + 3x Hang Clean + 3x Clean


Metcon (Time)

Complete 10 Rounds for Time:

3 Clean & Jerks (135/95)

3 Bar Facing Burpees

Target time: 7 Minutes

Time cap: 10 minutes


Stimulus for workout is moderate to moderate high intensity. Reps are low on both movements, but loading on bar and combo with burpees will result in near constant movement for the entire workout with minimal rest.

Two main approaches to this workout will be: going touch and go on the barbell and then pacing slower on the burpees OR going fast singles on the barbell and pushing the burpee pace.


Clean and Jerk: Athletes should use a weight that they can touch and go for 7-10 reps (60-65% of 1 RM) OR the same weight that they would use for the workout “Grace”.

Hook grip!!!

Athletes should aim to make a smooth transition between the power position of the clean straight into the shoulder to overhead of the jerk. For some, a good strategy would be to start off with touch and go and try to maintain for as long as the intensity stays up. Look to switch to singles for the remainder of the workout when over resting occurs.

Bar Facing Burpee: Suggested to step up from the burpee to get closer to the bar so you don’t have to take an extra step each time!


Deadlift (4 x 3)


4×3 (Building)

*Rest 60-90 seconds between sets*

**Ideally heavier than last week’s sets of 4.

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