Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
3:00 Easy Cardio
then…
3 Sets:
10 Cossack Squats/Side
5 Double DBStraddle Seated Z Press
10 Single Arm Banded Lat Pull Downs (10 each side)
Weightlifting
2 Power Cleans + 1 Jerk ((2+1) x 5: Building)
1 set = 1 Power Clean + 1 Power Clean & Jerk
2 Clean + 1 Pause Split Jerk @ 6/10 RPE
2 Clean + 1 Pause Split Jerk @ 7/10 RPE
2 Clean + 1 Pause Split Jerk @ 7.5/10 RPE
2 Clean + 1 Pause Split Jerk @ 8/10 RPE
2 Clean + 1 Pause Split Jerk @ 8.5/10 RPE
*Pause in the receiving position of jerk for 3 seconds.
Metcon
Metcon (AMRAP – Rounds and Reps)
With a Partner, Complete AMRAP 20:
40 Wallballs (20/14)
20 Clean & Jerks (135/95)
10 Synchronized Burpees-Over-the-Bar
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