CrossFit – Tue, Dec 13

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

15/12 Calorie Bike (moderate)

10 Box Step Up

:20-:30 Handstand Hold

2-3 Wall Walks

6 Pushup to Downward Dog

Metcon

Metcon (4 Rounds for reps)

Complete 4 Sets Of:

AMRAP 2 Minutes:

14 Double Dumbbell Front Rack Box Step Ups (2×35/20) (24/20)

Max Handstand Push-Ups

-rest 1 minute between sets-

*Score includes Step Ups.
Rx+:

Complete 4 Sets Of:

AMRAP 2 Minutes:

20 Double Dumbbell Front Rack Box Step Ups (2×35/20) (24/20)

Max Wall Facing Strict Handstand Push Ups

-rest 1 minute between sets-

*Score includes Step Ups.

Weightlifting

Clean Pull + Clean + Jerk (7 Sets (Ascending in Weight))

2 Clean Pull + 1 Clean + 1 Jerk @ 60% 1 RM Clean and Jerk

2 Clean Pull + 1 Clean + 1 Jerk @ 65% 1 RM Clean and Jerk

2 Clean Pull + 1 Clean + 1 Jerk @ 70% 1 RM Clean and Jerk

2 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk

1 Clean Pull + 1 Clean + 1 Jerk @ 80% 1 RM Clean and Jerk

1 Clean Pull + 1 Clean + 1 Jerk @ 85% 1 RM Clean and Jerk

1 Clean Pull + 1 Clean + 1 Jerk @ 88%+ 1 RM Clean and Jerk

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