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Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1 Set:

300m Jog

10 empty bar power snatches

10 empty bar power clean and jerks

15 Ring Rows

Metcon

Metcon (6 Rounds for reps)

On a 23 Minute Running Clock:

0:00-3:00

Run 400/300 Meters

Max Rope Climbs

-Rest 1:00-

4:00-7:00

Run 400/300 Meters

Max Power Clean and Jerks (135/95)

-Rest 1:00-

8:00-11:00

Run 400/300 Meters

Max Power Snatches (135/95)

-Rest 1:00-

12:00-15:00

Run 400/300 Meters

Max Rope Climbs

-Rest 1:00-

16:00-19:00

Run 400/300 Meters

Max Power Clean and Jerks (135/95)

-Rest 1:00-

20:00-23:00

Run 400/300 Meters

Max Power Snatches (135/95)
Rx+:

Barbell @ #155/#105

**Score is reps each set (The run does not count for reps)

Target reps sets 1&4: 4+

Target reps sets 2,3,5&6: 8+

Run: We want a fast (75-80%+ intensity) for each run, but be able to begin performing work once you finish the last meter. Stay upright and keep the shoulders relaxed here.

*You should have at least 60 seconds of work after each run.

Rope Climbs: Let’s see how quickly you can complete reps and how high up the rope you can get with the jump and each pull! You will be limited on time so move fast here!

Clean and jerks: this should be a moderate weight but one you can do faster singles at. Reset for each rep quickly and don’t get sloppy, making it harder on yourself in later rounds. Re-dip under each rep for the push jerk to cycle faster.

Power Snatches: The weight here should be the same as the clean and jerks and similar in difficulty. Set your upper back and pull fast!

Weightlifting

Deadlift (4×10@55-60% (Across))

10 Deadlifts x 4 sets @55-60% of 1RM

*60-90 Seconds of Rest

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