CrossFit – Wed, Oct 5

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.