CrossFit – Tue, Mar 7

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Bike or Run

15 Banded Good Morning

10 Walking Lunges

5 Inchworm w/Push Up

-Then-

Warm Up to Deadlift weight.

Metcon

Metcon (Time)

Complete 4 Sets for Time:

10 Deadlifts (185/125)

20 Push Ups

-rest 1 minute b/t sets-
*Make sure you are getting full range of motion on your pushups. Your chest should touch the ground and your arms should extend at the top every rep!

Weightlifting

Tall Clean (3 x 5 (Across in Weight))

5 Tall Cleans @ 6/10 RPE

5 Tall Cleans @ 6/10 RPE

5 Tall Cleans @ 6/10 RPE

Clean Lift Off + Clean Deadlift to Mid-Thigh + Power Clean + Clean (1+1+1+1 x 5 Sets (building))

Clean Lift Off + Clean Deadlift to Mid-Thigh + Power Clean + Clean

*Performed as a complex
1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1 Clean @ 6/10 RPE

1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1 Clean @ 6.5/10 RPE

1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1 Clean @ 7/10 RPE

1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1 Clean @ 7.5/10 RPE

1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1 Clean @ 8/10 RPE

Cool Down

2-3 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

2 minute Scorpion Stretch

2 minute Downward dog to Upward Dog Transition