Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
15/12 Calorie Bike or Row
20Single Under
15 Plate Hops
10 Front Squat (Empty Bar)
-Then-
Build to Front Squat weights.
Metcon
Metcon (Time)
Complete For Time:
50 Double Unders
15 Front Squats (155/105)
100 Double Unders
15 Front Squats (155/105)
50 Double Unders
Rx+:
75 Double Unders
15 Front Squats (185/125)
150 Double Unders
15 Front Squats (185/125)
75 Double Unders
Weightlifting
Push Jerk (10,8,6,4,2)
10 Push Jerk @6/10 RPE
8 Push Jerk @7/10 RPE
6 Push Jerk @8/10 RPE
4 Push Jerk @9/10 RPE
2 Push Jerk @10/10 RPE
*These will be cycled.
*Move up in weight each set and build to a heavy set of 2.
*Keep your movement fluid and precise.
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