Beautiful Disaster

Crossfit North Cloud – CrossFit

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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

RomWOD

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