Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
200m Row
20 shoulder taps in push up plank
10 Banded Air Squats
5 Strict Pullups
Metcon
Metcon (Time)
Complete the Following for Time:
40-30-20-10
Air Squats
20-15-10-5
DB Bench Press (50/35)
4-3-2-1
Rope Climbs
Weightlifting
Clean (5 x 1)
2 Clean Deadlift to Mid Thigh + 1 Power Clean @ 65-70% 1RM Power Clean
– rest 60-90 sec
1 Clean Deadlift to Mid Thigh + 1 Power Clean @ 70-75% 1 RM Power Clean
– rest 60-90 sec
1 Clean Deadlift to Mid Thigh + 1 Power Clean @ 75-80% 1 RM Power Clean
– rest 60-90 sec
then…
1 Squat Clean x 5 sets starting @ 75-85% 1 RM Clean
** Rest as needed between sets**
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