Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Move Through the following:
1:30Assault Bike (easy to moderate)
15 banded good mornings
10 Single Arm Dumbbell Thruster (5 each side)
10 Single Arm Dumbbell RDL (each side) (Light-Moderate)
10 Single Arm Dumbbell Press (each side) (Light-Moderate)
Weightlifting
Power Clean (1-Rep Waves x 3 (Building))
Power Clean Waves:
1 rep @ 60%
1 rep @ 65%
1 rep @ 70%
1 rep @ 75%
– rest 60-90 seconds –
1 rep @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
– rest 60-90 seconds –
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 85%+
*During the sets try to rest 10-20 seconds between lifts. Make them count!
Metcon
Metcon (Time)
Complete 3 Rounds for Time:
21/15 Calorie Bike
15 Pullups
9 Thrusters (115/80)
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