CrossFit – Tue, Apr 4

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

300m Row (easy to moderate)

10 Single Arm Dumbbell High Pull (each side) (moderate)

5 No Jump Burpee

10 Hanging Scap Retractions, 5 Kip to Swings

20 Alt Leg V-Up

Weightlifting

Deadlift (4 x 15 @ RPE 7/10)

*These should be lighter than last week.

**Based off of RPE, your last set should still be manageable and move quickly.

Metcon

Metcon (3 Rounds for reps)

Complete the Following for Max Reps of Each:

1 minute: Dumbbell Hang Power Cleans (2×50/35)

-rest 30 seconds-

1 minute: Lateral Burpees over DBs

-rest 30 seconds-

1 minute: Toes-to-Bar

-rest 30 seconds-

2 minutes: Dumbbell Hang Power Cleans (2×50/35)

-rest 30 seconds-

2 minutes: Lateral Burpee over DBs

-rest 30 seconds-

2 minutes: Chest-to-Bar Pull Ups

-rest 30 seconds-

1 minute: Dumbbell Hang Power Cleans (2×50/35)

-rest 30 seconds-

1 minute: Lateral Burpee over DBs

-rest 30 seconds-

1 minute: Toes-to-Bar
Rx+:

Must be done in unbroken sets of:

DB Hang Power Cleans (2×50/35) in unbroken sets of 4+

T2B in unbroken sets of 5+

C2B Pull Ups in unbroken sets of 3+

Scoring:

“Round” 1: DB Hang PC

“Round” 2: Burpees over DB

“Round” 3: T2B + C2B