NC Athletics – 06062022

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

3 sets:

12/8 Calorie Ski (easy to moderate)

8 Power Cleans (empty bar)

0:30 Handstand or Static OH Hold

Weightlifting

Bench Press (5,5,4,4,3,2,1,1,1)

Warmup Sets:

5,5,4,4

3 Bench Press @ 7/10 RPE

2 Bench Press @ 8/10 RPE

1 Bench Press @ 8.5/10 RPE

1 Bench Press @ 9/10 RPE

1 Bench Press @ 10/10 RPE

Metcon

Metcon (2 Rounds for reps)

AMRAP 6 Minutes:

3, 6, 9…

Power Clean (Moderate)

*50’ OH DB Walking Lunge after each set

-Rest 3 Minutes-

AMRAP 6 Minutes:

2, 4, 6…

Power Clean (Heavier)

*50’ OH DB Walking Lunge after each set

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