Nothin’ But a G Thang

Crossfit North Cloud – CrossFit

View Public Whiteboard

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

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