Crossfit North Cloud – CrossFit
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 @ 7/10 RPE Power Clean
1 Clean Deadlift + 1 Power Clean from 1″ off the ground + 1 Clean from 1″ off the ground @ 7.5/10 RPE Power Clean
1 Clean Deadlift + 1 Power Clean from 1″ off the ground + 1 Clean from 1″ off the ground @ 7.5/10 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]