CrossFit – Tue, Dec 20

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Rounds:

200 Meter Run or C2 Bike

10 Single Arm Dumbbell Press (each side) (Light)

10 Dip Only (empty bar)

10 Front Squats (empty bar)

Weightlifting

Push Jerk + Split Jerk (5 Sets (Building))

From the rack:

Perform 1 Push Jerk directly into one Split Jerk
2 Push Jerk + 2 Jerk @ 60% 1 RM Jerk

2 Push Jerk + 2 Jerk @ 60% 1 RM Jerk

2 Push Jerk + 1 Jerk @ 65% 1 RM Jerk

2 Push Jerk + 1 Jerk @ 70% 1 RM Jerk

2 Push Jerk + 1 Jerk @ 70-75% 1 RM Jerk

Clean Pull + Panda Pull + Clean (5 Sets (Building))

1 Clean Pull + 1 Panda Pull + 2 Clean @ 60% 1 RM Clean

1 Clean Pull + 1 Panda Pull + 2 Clean @ 60% 1 RM Clean

1 Clean Pull + 1 Panda Pull + 1 Clean @ 65% 1 RM Clean

1 Clean Pull + 1 Panda Pull + 1 Clean @ 70% 1 RM Clean

1 Clean Pull + 1 Panda Pull + 1 Clean @ 70-75% 1 RM Clean

Metcon

Choose One of the Three Versions of “Annie” below!

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Twisted Annie (Time)

“Twisted Annie”

30-60-90-120-150

Double-Unders

10-20-30-40-50

GHD Sit-ups

Bad Annie (Time)

“Bad Annie”

100-80-60-40-20

Double Unders

50-40-30-20-10

AbMat Sit-ups