Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2:00 Ski
then…
2-3 Sets:
10 Single Leg Kettlebell Deadlift (5 each leg)
10 DB Bent Over Rows (5/Arm)
10 Alt. DB Push Press
Weightlifting
Shoulder Press (5 x 3 (Build in 1,2, Across 3,4,5))
3 Strict Press @ 6/10 RPE
3 Strict Press @ 7/10 RPE
3 Strict Press @ 7.5/10 RPE
3 Strict Press @ 7.5/10 RPE
3 Strict Press @ 7.5/10 RPE
2 Power Cleans + 1 Jerk (Waves)
1 set = 1 Power Clean + 1 Power Clean & Jerk
2 Power Clean + 1 Push Jerk @ 6.5/10 RPE
2 Power Clean + 1 Push Jerk @ 7/10 RPE
2 Power Clean + 1 Push Jerk @ 7.5/10 RPE
2 Power Clean + 1 Push Jerk @ 6/10 RPE
2 Power Clean + 1 Push Jerk @ 7/10 RPE
2 Power Clean + 1 Push Jerk @ 7.5/10 RPE
Metcon
Metcon (2 Rounds for time)
Complete For Times:
3 Rounds:
6 Burpee Box Jump-Overs (30/24)
8 Power Snatches (115/80)
-At 8:00-
2 Rounds:
12 Burpee Box Jump-Overs (24/20)
16 Power Snatches (75/55)
Rx+:
3 rounds
8 Burpee Box Jump Overs (30/24)
8 Power Snatches (135/95)
-at 8:00-
2 rounds
16 Burpee Box Jump Overs (24/20)
16 Power Snatches (95/65)
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