Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Complete:
2:00 Row (moderate)
10 Hang Squat Clean (45/35)
10 Red Band Pullaparts
10 Kipping Swings
10 Strict Pullups
-Then-
Build to Squat Clean weight.
Metcon
Metcon (Time)
For Time:
12 Squat Cleans (115/80)
24 C2B Pullups (18 Bar Muscle Ups)
12 Squat Cleans (115/80)
Rx+:
12 Squat Cleans (135/95)
24 Bar Muscle Ups
12 Squat Cleans (135/95)
Weightlifting
Paused Back Squat + Back Squat (1+4 (x2), 1+3 (x3))
5 Second Paused Back Squat + Back Squat (no tempo)
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat @ 6/10 RPE Back Squat
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat @ 6.5/10 RPE Back Squat
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7/10 RPE Back Squat
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7/10 RPE Back Squat
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7.5/10 RPE Back Squat
Accessory Work
Metcon (No Measure)
3 Sets:
10 Double Dumbbell Bulgarian Split Squat (5 right side then 5 left side)
10 Slow Eccentric Single Arm Dumbbell Row (5 right side then 5 left side)
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