CrossFit – Wed, Nov 16

Crossfit North Cloud – CrossFit

Warm-up

Warmup (No Measure)

1 Set:

250m Row (moderate)

15 Banded Good Mornings

5 Single Arm Suitecase Dumbbell Deadlift (each side) (Light)

4 Single Arm Dumbbell Thruster (each side) (Light)

3 Single Arm Dumbbell Power Clean (each side) (Light)

Weightlifting

Clean Pull + Clean (Build to Today’s Heavy)

1 Clean Pull + 1 Power Clean @ 6/10 RPE

1 Clean Pull + 1 Power Clean @ 7/10 RPE

1 Clean Pull + 1 Power Clean @ 7.5/10 RPE

1 Clean Pull + 1 Power Clean @ 8/10 RPE

1 Clean Pull + 1 Power Clean @ 8.5/10 RPE

1 Clean Pull + 1 Power Clean @ 9/10 RPE

1 Clean Pull + 1 Power Clean @ 9.5/10 RPE

1 Clean Pull + 1 Power Clean @ 10/10 RPE

Metcon

Barbell Bash (Time)

Complete For Time:

50 Deadlifts (135/95)

40 Shoulder to Overhead (135/95)

30 Front Squats (135/95)

20 Power Cleans (135/95)

10 Thrusters (135/95)
Rx+

Complete For Time:

50 Deadlifts (155/105)

40 Shoulder to Overhead (155/105)

30 Front Squats (155/105)

20 Power Cleans (155/105)

10 Thrusters (155/105)