She Likes Me For Me

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio

then…

2 Sets:

10 Banded Good Mornings

10 Half-Kneeling DB Strict Press (5/side)

Weightlifting

Warm-up (No Measure)

Complete 3 Sets of the “Barbell Warmup”:

3 Muscle Clean + 3 Jerk Dip + 3 Jerk + 3 Press in Squat

*Start with an empty bar and keep the weight light across (less than 40% of your C&J Max)

Hang Clean + Clean + Jerk (5×1 – (1 Set every 2:00))

*This is a complex, the barbell may not come to rest on the ground.
Complete the following complex:

1 Hang Clean + 1 Clean + 2 Jerks x 5 sets

Work up to a comfortable weight

Complete in singles to maintain form (after full squat clean go right into the 2 jerks).

Jerks can be Split or Push

Record each set as 1 of your scores for load

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 11:

1 Rope Climb

7 Single-Arm DB Overhead Squats (50/35)

21 Double-Unders