CrossFit – Tue, Feb 14

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2-3 Sets:

1:00 Jog

10 Inchworm w/Push-Up

5 Box Jump w/Step Down

Metcon

Metcon (Time)

With a Partner, Alternating Full Rounds, Complete 10 Rounds For Time:

8 x 25 ft.Shuttle Runs

8 Burpee Box Jump Overs (24/20)

Weightlifting

Clean + Thruster (5,4,3,2)

You must come to full standing between each rep of the clean and thrusters. These cannot be a squat clean directly into a thruster or a cluster.
5x 1 Clean + 1 Thruster

4x 1 Clean + 1 Thruster

3x 1 Clean + 1 Thruster

2x 1 Clean + 1 Thruster

Rest as needed in between sets.

*These will be cycled. See workout prep notes for example set!!

* Start at 6/10 RPE and build in weight each set

Set 1:

1 Clean + 1 Thruster + 1 Clean + 1 Thruster + 1 Clean + 1 Thruster + 1 Clean + 1 Thruster + 1 Clean + 1 Thruster @105lb

-rest as needed-

Set 2:

1 Clean + 1 Thruster + 1 Clean + 1 Thruster + 1 Clean + 1 Thruster + 1 Clean + 1 Thruster @125lb

-rest as needed-

Set 3:

1 Clean + 1 Thruster + 1 Clean + 1 Thruster + 1 Clean + 1 Thruster @145lb

-rest as needed-

Set 4:

1 Clean + 1 Thruster + 1 Clean + 1 Thruster @165lb

*Based off of 200lb 1RM Clean and Jerk.