Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2:00 Bike or Ski
Then…
2 Sets:
20 Front Rack Barbell Lunges (10/side)
14 Single Arm Kettlebell Snatches (7 each arm)
10 Double Dumbbell Lateral Arm Raises
Weightlifting
Clean Pull + Clean + Push Jerk + Split Jerk (1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk
Then…
1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk)
1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE
*Preferably not cycled. Reset between clean pulls & cleans.
**As the weight gets heavier, you will eliminate the additional clean pull + clean
Metcon
Metcon (Time)
With a Partner, Complete For Time:
60 Front Squats (115/80)
15 Wall Walks
48 Front Squats (115/80)
12 Wall Walks
36 Front Squats (115/80)
9 Wall Walks
24 Front Squats (115/80)
6 Wall Walks
12 Front Squats (115/80)
4 Wall Walks
*Split reps as desired
Rx+:
For time:
60 Front Squats (135/95)
20 Wall Walks
48 Front Squats (135/95)
16 Wall Walks
36 Front Squats (135/95)
12 Wall Walks
24 Front Squats (135/95)
8 Wall Walks
12 Front Squats (135/95)
4 Wall Walks
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