Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Ski or Jog
25 Single Under
15 Banded Good Morning
10 Muscle Cleans
5 Strict Press
Weightlifting
Clean Deadlift to Mid-Thigh + Clean Pull + Clean + Jerk (5 x 1 Building)
Perform as a complex, but does not need to be touch and go.
*We are making these 3 separate deadlifts today, different than the snatches yesterday. Do not have to be touch and go!
One 3 position pause clean deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Clean Pull + 1 Clean + 1 Jerk @ 6.5/10 RPE
One 3 position pause clean deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Clean Pull + 1 Clean + 1 Jerk @ 7/10 RPE
One 3 position pause clean deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Clean Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE
One 3 position pause clean deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Clean Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE
One 3 position pause clean deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Clean Pull + 1 Clean + 1 Jerk @ 8/10 RPE
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 15:
400/350 Meter Ski
40 Double Unders
10 Sandbag Cleans (100/50)
20/15 Calorie Assault Bike
40 Double Unders
10 Sandbag Cleans (100/50)
Rx+:
AMRAP 15 Minutes
500/400 Meter Ski
50 Double Unders
10 Sandbag Cleans (150/100)
25/20 Calorie Assault Bike
50 Double Unders
10 Sandbag Cleans (150/100)
*Sandbag Cleans are TO the Shoulder, not over.
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