Bad Boy for Life

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Jog (easy to moderate)

5 Single Arm Russian Kettle bell Swings (moderate) (each side)

5 Alt. V-Ups (each leg)

5 bird dogs (each side)

5 dead bugs (each side)

Weightlifting

3 Position Clean + Jerk (5 x 5)

1 Hang Squat Clean + 1 Squat Clean (Below Knee) + 1 Squat Clean + 2 Jerks x 5 sets

Work up to a comfortable weight, go by feel.

Complete as an unbroken complex…after full squat clean go right into the 2 jerks).

Jerks can be Split or Push Jerks.

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, alternating movements, complete AMRAP 14:

200 Meter Run

15 AbMat or GHD Situps

10 Double DB Box Step-Overs (50/35) (24/20)

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