Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Cardio (easy to moderate)
5 Inchworms
7 Single Arm Press (each side) (Light/Moderate)
:30 Handstand Hold
7 Single Arm High Pull (each side) (Light/Moderate)
20 Step Back Lunges
-Then-
Warm Up to workout weights.
Metcon
Metcon (Time)
Complete For Time:
30 Shoulder-to-Overhead (95/65)
15 Handstand Pushups
30 Hang Power Cleans (95/65)
50’ Front Rack Walking Lunge (95/65)
-rest 4 min-
25 Shoulder-to-Overhead (115/80)
15Handstand Pushups
25 Hang Power Cleans (115/80)
50’ Front Rack Walking Lunge (115/80)
Rx+:
Strict HSPU
Weightlifting
Hang Clean + Jerk (10,8,6,4)
5x 1 Hang Squat Clean + 1 Push Jerk @6/10 RPE
4x 1 Hang Squat Clean + 1 Push Jerk @7/10 RPE
3x 1 Hang Squat Clean + 1 Push Jerk @8/10 RPE
2x 1 Hang Squat Clean + 1 Push Jerk @9/10 RPE
Rest as needed in between sets.
*These will be cycled. Touch-N-Go all the way through
*Move up in weight each set and build to a heavy set of 2.
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