CrossFit – Tue, Feb 21

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

Complete

1:30 Ski

1:30 Bike (easy to moderate)

10 Single Arm DB High Pull (Light-Moderate) (each side)

15 Russian Kettlebell Swing (Moderate)

5 Inchworm

5 Strict Pull Up

Metcon

Metcon (3 Rounds for time)

Complete For Time:

3 Rounds:

14 Dumbbell Snatches (50/35)

7 Burpee Pull Ups

-rest 1 minute-

3 Rounds:

10 Dumbbell Snatches (50/35)

7 Burpee Pull Ups

-rest 1 minute-

3 Rounds:

7 Dumbbell Snatches (50/35)

7 Burpee Pull Ups
Rx+:

3 Rounds:

20 Dumbbell Snatches (50/35)

10 Burpee Pull Ups

-rest 1 minute-

3 Rounds:

15 Dumbbell Snatches (70/50)

10 Burpee Pull Ups

-rest 1 minute-

3 Rounds:

10 Dumbbell Snatches (100/70)

10 Burpee Pull Ups

Weightlifting

Clean and Jerk (5 x 1 Power Clean & Push Jerk)

1 Power Clean + 1 Push Jerk @ 6/10 RPE

1 Power Clean + 1 Push Jerk @ 6.5/10 RPE

1 Power Clean + 1 Push Jerk @ 7/10 RPE

1 Power Clean + 1 Push Jerk @ 7.5/10 RPE

1 Power Clean + 1 Push Jerk @ 8/10 RPE