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Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

2 Rounds:

200m Jog

200m Ski

8-12 Single Leg Kettlebell RDLs (moderate) (each side)

8-12 Single Arm Kettlebell Hang Cleans (moderate) (each side)


Metcon (Time)

For time:

600m Ski

30 Hang Power Cleans (95/65)

400m Row

20 Hang Power Cleans (135/95)

200m Run

10 Hang Power Cleans (165/115)

Target Time: 12-14 minutes

Time Cap: 17 minutes


How to Pace: STEADY! Aim for a steady and consistent pace on this workout.

How it should Feel: CARDIO! This is a relatively long workout so go out at a consistent pace (think 80-85% of your max capacity) and hold there for most of the workout. If you have anything left in the tank going into the last run, you can push the pace there.


Ski/Row/Run: Moderate effort here. Focus on using the monostructural portions to recover the body for the hang cleans.

Hang cleans: aim for sets of 10+ on the hang cleans for the lighter weights, sets of 5+ for set 2 and sets of 2+ for set 3.


Clean and Jerk (EMOM 10 @ 75% of 1-RM)

Every Minute on the Minute for 10 Minutes

Complete 1 Clean & Jerk @ 75% of your 1-RM.

Cool Down

1 min banded overhead shoulder distraction (each side)

1 min thread the needle (each side)

1 min pigeon pose (each side)

30 sec cross leg forward fold (repeat with opposite leg on top)

1 min foam roll glutes (each side)

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