CrossFit – Tue, Jan 17

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

Complete:

1 Minute Ski (Build from easy to moderate)

10 Dumbbell box step-ups (start light and add weight each set)

10 Dumbbell thrusters (start light and add weight each set)

50 ft. empty sled push

then…

Barbell Prep:

2Sets:

6 Alternating Strict Chin Ups and Strict Pull Ups (Stay hanging from the bar and change your hand position each rep)

14 Dumbbell Single Arm Step Up (7/Each Arm)

10 Dumbbell Floor Bench Press

Weightlifting

Hang Clean (10,8,6,4,2 Hang Squat Cleans)

These are all SQUAT cleans:

10 Hang Squat Clean

8 Hang Squat Clean

6 Hang Squat Clean

4 Hang Squat Clean

2 Hang Squat Clean

-Rest as needed in between sets-

*These will be cycled. Move up in weight each set and build to a heavy set of 2

*Start at 6/10 RPE and move up in weight each set. Build to a heavy set of 2.

**Keep your movement fluid and precise!

Metcon

Metcon (Time)

Complete For Time:

12-9-6

Dumbbell Thruster (2×50/35)

Dumbbell Box Step ups (2×50/35) (24”/20”)

*90 Ft.Sled Push (3×45/2×45) after each set
Rx+:

15-12-9

Dumbbell Thruster (2×50/35)

Dumbbell Box Step ups (2×50/35) (24”/20”)

*90 Ft.Sled Push (4×45/3×45) after each set