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Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 Sets:

1:00 cardio (your choice)

3-5 power snatches (ascending weight)

3-5 power clean and jerks (ascending weight)

0:15 Handstand Hold

10 Shoulder Taps (HS or Plank)

then…

Build to Snatch and Clean & Jerk Weight

Metcon

Metcon (Time)

Complete For Time:

20 Power Snatches (115/80)

10 Handstand Pushups

-rest 3:00-

10 Handstand Pushups

20 Power Clean and Jerks (115/80)
Complete For Time:

20 Power Snatches (135/95)

10 Handstand Pushups

-rest 3:00-

10 Handstand Pushups

20 Power Clean and Jerks (135/95)

Weightlifting

Clean (1+1+1 x 4)

1 Clean Deadlift to Mid Knee + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 65-70% 1RM Clean

1 Clean Deadlift to Mid Knee + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 85% 1 RM Clean