It Ends Tonight

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

250 Meter Row

20 Plank Shoulder Taps

10 DB Hang Cleans

The Burgener Warm-Up (No Measure)

3 sets of 3 of each movement, in this order:

1. Down and up

2. Elbows high and outside

3. Muscle Clean

4. Clean Land (2”,4”,6”)

5. Squat Clean Drop

6. Hang Power Clean

*Clean width Hook Grip everything!

Weightlifting

Clean Deadlift + Power Clean from 1″ off the ground + Clean from 1″ off the ground (3-3-3-3-3)

**So, you will deadlift the bar up, and then bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then power clean, and then bring the barbell back down to just above the ground again (do not allow the bar to touch the ground!) and then perform a clean
1 Clean Deadlift + 1 Power Clean from 1″ off the ground + 1 Clean from 1″ off the ground @ 6.5/10 RPE Power Clean

1 Clean Deadlift + 1 Power Clean from 1″ off the ground + 1 Clean from 1″ off the ground @ 8/10 RPE Power Clean

Metcon

Metcon (2 Rounds for time)

Complete For Time:

30/20 Calorie Row

12 Handstand Pushups

30/20 Calorie Row

6 Handstand Pushups

-rest 5 minutes-

20/15 Calorie Row

6 Handstand Pushups
Rx+:

Complete For Time:

30/20 Calorie Row

80’ Handstand Walk

30/20 Calorie Row

40’ Handstand Walk

-rest 5 minutes-

20/15 Calorie Row

40’ Handstand Walk

Accessory Work

Metcon (No Measure)

9-12 Minute EMOM:

Minute 1: 12-15 V-Ups

Minute 2: 4-6 Strict Toes To Bar

Minute 3: 1-3 Rope Climbs [15ft]