Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Jog
10 Single Arm Press (each side, light)
1:00 Bike (easy to moderate)
10 Spiderman Lunge (each leg)
5 Strict Pullups
Weightlifting
Clean and Jerk (2 + 2 (With Pause in Clean & Jerk))
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 6.5/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 6.5/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7/10 RPE
*Pause in the catch of the Power Clean and split of the Split Jerk.
Metcon
Metcon (Time)
With a Partner, Complete For Time:
400m Run (together, at the same time)
40 Strict Press (75/55) (split)
40/32 Calorie AssaultBike (split)
20 Rope Climbs (split)
40/32 Calorie AssaultBike (split)
40 StrictPress (75/55) (split)
400m Run (together, at the same time)
Rx+:
With a Partner:
500m Run (together, at the same time)
50 StrictPress (75/55) (split)
50/40 Calorie AssaultBike (split)
25 Rope Climbs (split)
50/40 Calorie AssaultBike (split)
50 StrictPress (75/55) (split)
500m Run (together, at the same time)
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