Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Complete:
1:00 Ski (Increase pace every :20)
10 Inchworm w/Push Up
:30 Handstand Hold
10 Single Arm Suitcase Deadlift R/L (Moderate)
-Then-
Build to Power Clean weight.
Metcon
Metcon (3 Rounds for reps)
Complete the following for
Max Reps:
AMRAP 3 Minutes:
3 Power Cleans (155/105)
2 Wall Walks
-rest 3:00-
AMRAP 3 Minutes:
6 Power Cleans (135/95)
2 Wall Walks
-rest 3:00-
AMRAP 3 Minutes:
9 Power Cleans (95/65)
2 Wall Walks
Rx+:
AMRAP 3 Minutes
3 Power Cleans (185/125)
3 Wall Walks
-rest 3:00-
AMRAP 3 Minutes
6 Power Cleans (155/105)
3 Wall Walks
-rest 3:00-
AMRAP 3 Minutes
9 Power Cleans (115/80)
3 Wall Walks
Gymnastics
Metcon (No Measure)
Kipping Toes To Bar
4 sets @25%
-rest 30 seconds between sets-
—rest 90 seconds–
3 sets @30%
-rest 30 seconds between sets-
—rest 90 seconds–
2 sets @35%
—rest 2 minutes —
Max effort PVC Forward Wrist Rolls w 5 lb plate
**If your 1RM is 20 Toes to bar you will take % off of that.
complete 4 sets @25% & rest 30 sec between each
of the 4 sets. Then rest 90 sec before going to
3 sets @30%
Accessory Work
Metcon (No Measure)
3 sets:
10 Renegade Row
5 Tall Box Jumps
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