CrossFit – Fri, Dec 23

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

Complete:

20/15 Calorie Bike (build from easy to moderate)

20 Box Step Up (10 each leg)

10 Banded Good Mornings

then…

:30 Banded Hip Distraction/Side

1:00 Downward Dog Stretch

Metcon

Metcon (Time)

Complete For Time:

20/16 Calorie Bike Erg or Row

20 Front Rack Box Step Ups (75/55) (24”/20”)

20/16 Calorie Bike Erg or Row

20 Back Rack Box Step Up (95/65) (24”/20”)

20/16 Calorie Bike Erg or Row

20 Front Rack Box Step Ups (75/55) (24”/20”)

20/16 Calorie Bike Erg or Row

Weightlifting

Clean Pull + Hang Power Clean + Jerk (Every 2:00, for 5 Sets (10 Minutes))

*Do a set every 2 minutes.

1 Clean Pull + 2 Hang Power Cleans + 1 Push Jerk @ 65% 1 RM Power Clean

1 Clean Pull + 2 Hang Power Cleans + 1 Push Jerk @ 70% 1 RM Power Clean

1 Clean Pull + 1 Hang Power Cleans + 1 Push Jerk @ 75% 1 RM Power Clean

1 Clean Pull + 1 Hang Power Cleans + 1 Push Jerk @ 80% 1 RM Power Clean

1 Clean Pull + 1 Hang Power Cleans + 1 Push Jerk @ 85-88% 1 RM Power Clean

Cool Down

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

1-2 minute Hamstring Smash (each side)

2 minute Seated QL Stretch (each side)

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