Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Bike or Ski (easy to moderate)
16 Step Back Lunge
12Alt. Leg V-Up
8 Kip to Swing
Metcon
Metcon (3 Rounds for calories)
With A Partner, Partitioning Reps As Desired, Complete 3 Sets Of:
AMRAP 4:
100 Ft. DB OH Walking Lunge (50/35)
20 Toes-to-Bar
Max Calorie Assault Bike In Remaining Time
-Rest 2:00-
Rx+:
Complete 3 Sets Of:
AMRAP 4:
100 Ft. DB OH Walking Lunge (70/50)
30 Toes-to-Bar
Max Calorie Assault Bike In Remaining Time
-Rest 2:00-
Weightlifting
Clean (3 x 1 Across In Weight (75-80% 1RM Clean))
Build through AT LEAST 5 Warmup Sets, and then…
Working Sets:
1 Power Clean @75-80% of 1RM Clean
1 Power Clean @75-80% of 1RM Clean
1 Power Clean @75-80% of 1RM Clean
*These are for SPEED, FORM and Positional work. Do not exceed 80% of your 1RM Clean.
**These are Power Cleans, no Squat Cleaning.
crossfitnorthcloud.com 