Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
250m Row OR Ski (moderate)
10 Hanging Scap Retractions
5 Kip to Swing
5 Inchworm w/Push Up
5 Front Squat
5 Push Press
5 Thrusters
*All done with empty barbell.
Optional Clean Warmup:
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
*3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
Weightlifting
Clean and Jerk (3 + 1 w/Pause)
3 Clean + 1 Pause Split Jerk @ 7/10 RPE
3 Clean + 1 Pause Split Jerk @ 7/10 RPE
3 Clean + 1 Pause Split Jerk @ 7.5/10 RPE
3 Clean + 1 Pause Split Jerk @ 7.5/10 RPE
3 Clean + 1 Pause Split Jerk @ 7.5/10 RPE
*Pause in the receiving position of Jerk for 3 seconds.
**No Pause in the Clean
***Clean may be power OR squat
Metcon
Metcon (2 Rounds for time)
With a Partner, Complete 2 Sets For Times:
50 Pull Ups
50 Bar Facing Burpees
50 Thrusters (75/55)
-rest 5 minutes b/t sets-
*Split all reps as desired
Rx+:
With a Partner, Complete 2 sets:
50 Chest to Bar Pull Ups
50 Bar Facing Burpee
50 Thrusters (95/65)
-rest 5 minutes b/t sets-
*Split all reps as desired
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