Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1-2 Sets:
1:00 Ski
:30 Handstand Hold
10 Kip-to-Swing
20 Alt. Leg V-Up
10 Step Back Lunge
Metcon
Metcon (2 Rounds for time)
Complete 2 Sets for Time:
5 Handstand Pushups
10 Toes-to-Bar
50’ Double Dumbbell Front Rack Lunge (50s/35s)
10 Toes-to-Bar
5 Handstand Pushups
-Rest 3:00 b/t Sets-
Weightlifting
Clean Pull + Clean ((2+1+1)x2, (1+1+1)x2)
2 Clean Pull +1 Power Clean + 1 Clean x 2 sets @ 65-70% 1RM Clean (6.5-7/10 RPE)
1 Clean Pull +1 Power Clean +1 Clean x 1 set @ 70-75% 1 RM Clean (7-7.5/10 RPE)
1 Clean Pull +1 Power Clean +1 Clean x 1 set @ 75-80% 1 RM Clean (7.5-8.0/10 RPE)
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