Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Cardio (moderate) (your choice)
5 Pushup to Downward Dog
15 Banded Good Morning
5 Paused Air Squat
Metcon
Metcon (3 Rounds for reps)
Complete 12 Minute EMOM (3 Sets):
Minute 1: 8 Dumbbell Hang Cleans (2×50/35)
Minute 2: 200/150 MeterRow
Minute 3: 4 Chest-to-Bar+ 8 Burpee to Bar
Minute 4: 4 Dumbbell Thrusters (2×50/35) + 8 Pullups
Rx+:
12 Minute EMOM (3 Sets):
Minute 1: 8 Kettlebell Hang Cleans (2×53/35)
Minute 2: 200/150 MeterRow
Minute 3: 4 Bar Muscle Ups + 8 Burpee to Bar
Minute 4: 4 Kettlebell Thrusters (2×53/35) + 8 Chest-to-Bar
*Male Reps: 52 Reps/Round (156 Total)
*Female Reps: 47 Reps/Round (141 Total)
Weightlifting
Power Snatch + OHS (5 x 1+1 (building to 7/10 RPE))
In 5 WORKING sets or less, work up to a 7/10 RPE Power Snatch + Overhead Squat that is FAST and SMOOTH
Example Sets:
1-#115
2-#135
3-#155
4-#175
5-#185
*based off of #205 Power Snatch Max
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1-2 minute Scorpion Stretch
2 Minutes Downward dog to Upward Dog Transition
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