CrossFit – Wed, Oct 12

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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