Short Skirt Long Jacket

Crossfit North Cloud – CrossFit

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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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