Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2 Sets:
1:30 Bike
10 Single Arm Russian Kettlebell Swing (each side) (light)
10 single arm dumbbell upright row (each side) (light)
10 banded good morning
Weightlifting
Snatch Pull + Snatch Panda Pull + Snatch (E2MOM x 5)
1 Snatch Pull + 1 Snatch Panda Pull + 2 Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Snatch Panda Pull + 2 Snatch @ 7/10 RPE
1 Snatch Pull + 1 Snatch Panda Pull + 1 Snatch @ 7.5/10 RPE
1 Snatch Pull + 1 Snatch Panda Pull + 1 Snatch@ 8.5/10 RPE
1 Snatch Pull + 1 Snatch Panda Pull + 1 Snatch @ 8.5+/10 RPE
*Do a set every 2 minutes.
Metcon
Metcon (2 Rounds for time)
Complete the Following:
21-15-9 (18-12-6)
Calorie Assault Bike
Hang Power Cleans (115/80)
-Rest 5:00-
21-15-9 (18-12-6)
Calorie Assault Bike
15-9-3
Hang Power Cleans (155/105)
Rx+:
Complete the Following:
21-15-9 (18-12-6)
Calorie Assault Bike
Hang Power Cleans (135/95)
-Rest 5:00-
21-15-9 (18-12-6)
Calorie Assault Bike
15-9-3
Hang Power Cleans (185/125)
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