Break Stuff

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski

10 Muscle Clean (45/35)

10 Kip to Swing

10 Front Squat (45/35)

5 Sotts Press

Weightlifting

Hang Clean Pull + Hang Clean + Jerk (4 x 1+1+1)

1 Hang Clean Pull + 1 Hang Clean + 1 Push Jerk @ 7.5/10 RPE

1 Hang Clean Pull + 1 Hang Clean + 1 Push Jerk @ 7.5/10 RPE

1 Hang Clean Pull + 1 Hang Clean + 1 Push Jerk @ 8/10 RPE

1 Hang Clean Pull + 1 Hang Clean + 1 Push Jerk @ 8/10 RPE

Hang Clean + Jerk (3 x 1+1)

1 Hang Clean + 1 Jerk @ 8.5/10 RPE

1 Hang Clean + 1 Jerk @ 9/10 RPE

1 Hang Clean + 1 Jerk @ 10/10 RPE

Metcon

Metcon (5 Rounds for time)

With a partner, complete the following:

5 Sets (1 Set every 4 Minutes):

20 Chest to Bar Pull Ups

4×25’ Shuttle Run (together)

15 Thrusters (115/80)

*Split all reps as needed
Rx+: (with partner)

5 Sets (1 Set every 4 Minutes)

25 Chest to Bar Pull Ups

4×25’ Shuttle Run

15 Thrusters (135/95)

*Split all reps as needed

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: