Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2 Sets:
1:00 Jog
25 Single Under or Double Under
10 Single Arm High Pull R/L (Moderate)
20 Alt. Leg V-Up
-Then-
Warm Up to Power Clean Weight.
Metcon
Metcon (4 Rounds for reps)
Every Minute on the Minute for 16 Minutes (4 Sets):
Minute 1 – 35Double-Unders
Minute 2 – 5 Power Cleans (155/105)
Minute 3 – 150MeterRun
Minute 4 – 10 GHD Situps OR 15Abmat Situps
Rx+:
Every Minute on the Minute for 16 Minutes (4 Sets):
Minute 1 – 50Double-Unders
Minute 2 – 5 Power Cleans (225/155)
Minute 3 – 200 MeterRun
Minute 4 – 15GHD Situps
Weightlifting
Shoulder Press (3-RM Strict Press)
Take 10 Minutes to establish a 3 RM Strict Press.
*No dip/drive with your legs!
**Lock out your knees and squeeze your quads and your glutes as your press.
***Head through the window as the bar clears your forehead, with a straight bar path.
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