Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
12/10 Calorie Echo Bike (moderate)
10 Single Arm Dumbbell push Press (each side) (light/moderate)
10 PVC Passthroughs
10 Russian Kettlebell Swings (Heavy)
10 Single Arm Dumbbell High Pull (each side) (Moderate)
-Then-
Warm Up to Weight for Barbell Movements
Metcon
Metcon (Time)
Complete 5 Rounds For Time:
15 Push Jerks (95/65)
12/9 Calorie Ski
9 Sumo Deadlift High Pulls (95/65)
TARGET SCORE
Target Time: sub 9minutes
Time Cap: 13minutes
WORKOUT STRATEGY & FLOW
Push Jerks: Weight selected should allow you to consistently perform 10+ reps. Weight should be around or under 50% of your 1RM Push Jerk. You must take the bar from the floor (not the rack).
Ski: This should be a high effort ski, not a slow methodical ski. High heart rate.
Sumo Deadlift High Pull: Weight selected should allow you to consistently perform unbroken reps. Focus on a good hip extension coming up versus pulling with the lower back and arms.
Weightlifting
Hang Clean + Jerk (5 Sets (Building))
2 Hang Power Clean + 2 Push Jerk @ 65% 1 RM Clean and Jerk
2 Hang Power Clean + 2 Push Jerk @ 70% 1 RM Clean and Jerk
2 Hang Power Clean + 2 Push Jerk @ 70% 1 RM Clean and Jerk
2 Hang Power Clean + 1 Push Jerk @ 75% 1 RM Clean and Jerk
2 Hang Power Clean + 1 Push Jerk @ 75% 1 RM Clean and Jerk
2 Hang Power Clean + 1 Push Jerk @ 75%+1 RM Clean and Jerk
Cool Down
3 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1 minute or Pec Lacrosse Ball Smash (each side)
2 minute Chest Stretch (each side)
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