Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 cardio (your choice)
12 banded good mornings
10 Kipping Swings
8 lateral box step ups (each side)
6 inchworms
4 one and a quarter back squats (3 sec descent, no pause, 3 sec ascent, no pause) (light)
Weightlifting
Clean and Jerk (3,2,1,3,2,1,1,1)
Power clean + push jerk:
3 @ 65%
2 @ 70%
1 @ 75%
-Rest 60-90 seconds-
3 @ 70%
2 @ 75%
1 @ 80%
-Rest 60-90 seconds-
1 @ 80 %
-Rest 60-90 seconds-
1 @ 80%
How to approach the lifts
Perform one power clean and then finish with a jerk.
Work up in weight in each set. You can build heavier if you feel good!
Example Sets
Set 1:
3x 1 Power clean + 1 push jerk @195#
2x 1 Power clean + 1 push jerk @210#
1 Power clean + 1 push jerk @225#
-rest 60-90 seconds-
3x 1 Power clean + 1 push jerk @210#
2x 1 Power clean + 1 push jerk @225#
1 Power clean + 1 push jerk @240#
-rest 60-90 seconds-
1 Power clean + 1 push jerk @240#
-rest 60-90 seconds-
1 Power clean + 1 push jerk @240#
Based off of a 300# Clean and Jerk
Metcon
Metcon (AMRAP – Reps)
Complete AMRAP 7:
30/24 Calorie Bike
30 American KB Swings (53/35)
30 Pushups
*In remaining time:
Max Reps Double Unders
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