Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Easy Bike
-then-
2 Rounds:
:30 Static Ring Hang
20 Reverse Lunges
10 Pushups
Metcon
Metcon (Time)
Complete For Time:
3-6-9-12-15
Dumbbell Power Cleans (50s/35s)
Toes-to-Bar
Burpee Over Dumbbells
Target Time: 7 Minutes
Time Cap: 11 Minutes
Weightlifting
Power Clean + Front Squat ((1 + 1) x 5 (building))
1 Power Clean to Parallel + Front Squat x 2 x 2 sets @70-80% of 1RM
1 Power Clean to Parallel + Front Squat x 2 x 2 sets @80-85% of 1RM
1 Power Clean to Parallel + Front Squat @85-90% of 1RM
Clean (Heavy 1-Rep)
Power OR Squat Clean
-After completing the Power Clean + Front Squat
-Take 10 minutes to build to a heavy clean
crossfitnorthcloud.com 