Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Cardio (Moderate)
10 PVC Pass Through
10 PVC Overhead Squat
10 PVC Squat Snatch
10 KippingSwings
5 Strict Pull Up
Weightlifting
Hang Snatch (5,4,3,2,1 (Build in weight each set))
5 Hang Snatch @ 5/10 RPE
4 Hang Snatch @ 6/10 RPE
3 Hang Snatch @ 7/10 RPE
2 Hang Snatch @ 8/10 RPE
1 Hang Snatch @ 9/10 RPE
*Rest as needed in between sets
**Record heaviest set as score.
Metcon
Metcon (2 Rounds for time)
Complete 2 Sets:
15/12 Calorie Row
15 Overhead Squats (95/65)
30 Pull-Ups
15 Overhead Squats (95/65)
15/12 Calorie Row
-rest 3 minutes b/t sets-
Rx+:
Complete 2 Sets:
15/12 Calorie Row
15 Overhead Squats (115/80)
30 Chest-to-Bar Pull Ups
15 Overhead Squats (115/80)
15/12 Calorie Row
-rest 3 minutes b/t sets-
*Record 2 separate times (one for each set).
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