CrossFit – Mon, Jan 23

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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