CrossFit – Tue, Nov 22

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Jog

then…

2 Sets:

10 Banded Good Mornings

10 DB Upright Rows

10 Strict Press

The Burgener Warm-Up (No Measure)

3 sets of 3 of each movement, in this order:

1. Down and up

2. Elbows high and outside

3. Muscle Clean

4. Clean Land (2”,4”,6”)

5. Squat Clean Drop

6. Hang Power Clean

*Clean width Hook Grip everything!

Weightlifting

High Hang Clean + Jerk (E2MOM: 3 + 1)

*Complete one sets Every 2 Minutes*

3 High Hang Clean + 1 Push Jerk @ 55% 1 RM Clean and Jerk

3 High Hang Clean + 1 Push Jerk @ 60% 1 RM Clean and Jerk

3 High Hang Clean + 1 Push Jerk @ 65% 1 RM Clean and Jerk

3 High Hang Clean + 1 Push Jerk @ 70% 1 RM Clean and Jerk

3 High Hang Clean + 1 Push Jerk @ 75% 1 RM Clean and Jerk

Metcon

Metcon (3 Rounds for time)

Complete: 3 Sets (1 Set Every 7 minutes)

18-12-6

Calorie Row

12-9-6

Box Jump Overs (24/20)

*Female Calories: 15-10-5
Rx+:

Complete: 3 Sets (1 Set Every 7 minutes)

21-15-9

Calorie Row

12-9-6

Box Jump Overs (30/24)

*Female Calories: 18-12-6