Night Moves

Crossfit North Cloud – CrossFit

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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”