Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2:00 Bike
then…
2-3 Sets:
10 Double Kettlebell Front Rack Step Ups
10 Tall Cleans (Empty Barbell)
10 Supinated Grip Barbell Rows
Weightlifting
Clean Deadlift to Mid-Thigh + Clean Pull + Clean + Jerk ((1+1+1+2) x 5, (1+1+1+1) x 2)
Perform as a complex, but does not need to be touch and go.
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 7/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk @ 7.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk@ 8/10 RPE
Metcon
Metcon (Time)
With a Partner, Complete 4Rounds for Time:
40 Burpees over the DB
20 Synchro DB Snatches (50/35)
Rx+:
Synchro DB Snatches (70/50)
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