This Is How We Do It

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

6x :20/:10 Bike

then…

2 Sets:

10 Barbell Good Mornings

10 Strict Press

10 Romanian Deadlift

then…

3 Sets @ Lightweight:

1 Clean Deadlift + 1 Below-the-Knee Hang Clean + 1 Front Squat + 1 Push Jerk + 1 Jerk

Weightlifting

Clean and Jerk (Heavy 1-Rep – 3 Singles @85% EMOM)

15:00 total:

Build to a heavy single in 10 minutes.

Clean & Jerk:

3×1 @85% of Heavy Single Clean and Jerk

* Complete 1 rep on the minute for 3 sets *

Metcon

Metcon (Time)

Complete 4 Rounds for Time:

20 Alternating Pistols

20 Alternating DB Clean & Jerk (50/35)