Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
Complete:
1:00 Cardio (moderate)
25 Plate Hop
10 Single Arm Dumbbell Deadlift (each side, moderate)
10Dumbbell Reverse Flies (each arm)
then…
Warmup for Cleans
Weightlifting
Clean Pull + Clean High Pull + Clean + Push Jerk + Split Jerk (6-6-6-5-5)
1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Clean Pull + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean High 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 power clean.
Metcon
Metcon (Time)
With a Partner, Complete:
AMRAP 3 Minutes:
50 Double-Unders (each-at the same time)
5 HSPU (each-at the same time)
*Max Deadlifts In Remaining Time (225/155) (split)
*Go until you get 75 reps
-rest 1 minute b/t sets-
Rx+:
With a Partner, Complete:
AMRAP 3 Minutes:
75 Double-Unders (each-at the same time)
7 Strict HSPU (each-at the same time)
*Max Deadlifts (275/185) (split)
*Go until you get 75 reps
-rest 1 minute b/t sets-.
TARGET SCORE:
Target Time: sub 15 minutes (this would be 4 rounds)
Time Cap: 23 minutes (this would be 6 rounds)
STIMULUS and GOALS:
How to Pace:This workout really starts once you get on the barbell so just get the prior work done and stick to your plan on how you approach the Deadlifts
Deadlift : Have a plan of how you are going to split up the reps and try to let the other person going be your rest. Don’t use over 75% of your 1RM on this.
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