Crossfit North Cloud – CrossFit
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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