Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Cardio
Then…
2 Rounds:
20 Plate Hops
15 Good Mornings
10 DB Upright Rows
5 Push-up to Downward Dog
Then…
Build to Power Clean Weight
Metcon
Metcon (2 Rounds for time)
Complete 2 Sets for Times:
5 Power Cleans (155/105)
50 Double Unders
15/12 Calorie Ski
50 Double Unders
5 Power Cleans (155/105)
-Rest 3:00 b/t sets-
Weightlifting
Push Press (2-RM )
Push Press:
– Establish a 2 RM for the day. Then, perform a drop set at 90% and 85% of that 2RM.
*DROP SETS explanation:
If your 2 RM for the day is 100# then your drop sets will be 3 reps @90# and 3 reps @85#. That would be all 3 sets. More examples with weights are provided in “Workout Prep notes”