CrossFit – Tue, Feb 28

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Bike Erg or Ski

10 Box Jump w/Step Down (increase height each set)

20 Alt. Leg V-Up

10 Hanging Scap Retractions

5 Kip to Swing

5 Box Dip

Metcon

Metcon (5 Rounds for reps)

Complete 5 Sets for Max Reps:

Minute 1: Max Calorie Bike Erg

Minute 2: Max Box Jump-Overs (24”/20”)

Minute 3: Max Toes-to-Bar (Rounds 1, 3 and 5)/Max Chest-to-Bar (Rounds 2 and 4)

Minute 4: Rest

*Max Toes to Bar in minute: Stop if you get to 20.

*Max Bar Muscle Up in minute: Stop if you get to 10.
Rx+: Bar Muscle-Ups

Weightlifting

Warmup for the Cleans with:

3 Muscle Cleans @ 6-8/10 RPE

3 Muscle Cleans @ 6-8/10 RPE

3 Muscle Cleans @ 6-8/10 RPE

3 Muscle Cleans @ 6-8/10 RPE

Hang Clean + Front Squat + Jerk (5 x 1 (Building))

1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 6/10 RPE

1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 6.5/10 RPE

1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 7/10 RPE

1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 7.5/10 RPE

1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 8/10 RPE