CrossFit – Fri, Dec 30

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

10 PVC Passthroughs

1:00 Thoracic Can Opener

1:00 Banded Hip Distraction

Then…

2 Sets:

0:30 Ski(moderate)

0:30 Bike (moderate)

2 Squat Snatch (start light and build)

4 Power Clean and Jerks (start light and build)

Then…

Warm Up to Snatch and Clean and Jerk weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 Minutes:

1 Squat Snatch (115/80)

3 Clean and Jerks (115/80)

30 Double-Unders
Rx+:

Complete AMRAP in 12 Minutes:

1 Squat Snatch (155/105)

3 Clean and Jerks (155/105)

30 Double-Unders

Weightlifting

Hang Clean + Jerk

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

1 Hang Power Clean + 1 Push Jerk @ 70% 1 RM Power Clean

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

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

1 Hang Power Clean + 1 Push Jerk @ 85+% 1 RM Power Clean