CrossFit – Tue, Dec 6

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1:00 Jog

1:00 Ski

then…

2 Sets:

10 Alt. Leg V-Ups

5 Strict Pullups

10 Suitcase Deadlifts

Metcon

Metcon (10 Rounds for time)

Complete the Following:

5 Sets: (1 set every 2:30)

12 Shuttle Runs (25’ = 1 rep)

15GHD or AbMat Sit Ups

-Rest 3minutes-

5 Sets: (1 set every 2:30)

15/12 Calorie Ski

2 Rope Climbs
Rx+:

5 Sets (1 set every 2:30)

16 Shuttle Runs (25ft = 1 rep)

20 GHD Sit Ups

-Rest 3 minutes-

5 Sets (1 set every 2:30)

20/16 Calorie Ski (or Row)

4 Rope Climbs

Weightlifting

Hang Clean + Clean + Jerk (E2MOM: Hang Clean + Clean + Jerk)

*This is a complex, the barbell may not come to rest on the ground.
2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk

2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk

2 Position Clean (Above Knee + Floor) + 1 Jerk @ 68% 1 RM Clean and Jerk

2 Position Clean (Above Knee + Floor) + 1 Jerk @ 70% 1 RM Clean and Jerk

2 Position Clean (Above Knee + Floor) + 1 Jerk @ 73-75% 1 RM Clean and Jerk

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