Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2 Sets:
1:00 Run
10 Suitcase Deadlifts
10 KB Swings
5 Pushup to Downward Dog
Weightlifting
Clean Pull + Power Clean + Clean + Jerk (7 x 1 Building to Today’s Heavy)
Clean Pull + Power Clean + Clean + Jerk @ 6.5
Clean Pull + Power Clean + Clean + Jerk @ 7
Clean Pull + Power Clean + Clean + Jerk @ 7.5
Clean Pull + Power Clean + Clean + Jerk @ 8
Clean Pull + Power Clean + Clean + Jerk @ 8.5
Clean Pull + Power Clean + Clean + Jerk @ 9
Clean Pull + Power Clean + Clean + Jerk @ 9
Metcon
The Chief (AMRAP – Rounds and Reps)
Max rounds in 3 minutes of:
3 Power Cleans, 135/95
6 Push-Ups
9 Squats
Rest 1-minute
Repeat for a total of 5 cycles
*Do NOT pick up where you leave off each cycle. Start from the beginning each time.
*Do NOT pick up where you left off each time.
**Each of the 3 minute AMRAPs starts from the beginning.
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