Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2:00 Jog
then…
2-3 Sets:
14 Barbell Back Rack Bulgarian Split Squats (7 each leg)
100ft Heavy Single Arm Kettlebell Farmer Carries (50 ft each arm)
10 Double Dumbbell Bent Over Row
Weightlifting
Clean Deadlift to Mid-Thigh + Clean Pull + Clean + Jerk
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 @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 7.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 8/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk @ 8.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk@ 9/10 RPE
Metcon
Metcon (Time)
With a partner, complete for time:
60/54/48 Calorie Assault Bike
60 Thrusters (95/65)
300 Double-Unders
60 Thrusters (95/65)
60/54/48 Calorie Assault Bike
Rx+: Thrusters (135/95)
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