Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
3:00 Bike or Row
then…
3 Sets:
10 Double Dumbbell Pause Bulgarian Split Squat (pause for 2 seconds at the bottom of each rep) (5 each leg)
10 Single Arm Dumbbell Row w/Pause at the top of each rep (5 each arm)
10 Banded Good Mornings
Weightlifting
Clean Deadlift + Floating Power Clean + Pause Split Jerk ((1+1+1)x5)
**So, you will deadlift the bar up, and then, for the floating clean, bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then clean it**
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 6/10 RPE
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 6.5/10 RPE
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 7/10 RPE
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 7.5/10 RPE
1 Clean Deadlift + 1 Floating Power Clean + Pause Split Jerk @ 8/10 RPE
* Pause for 2 seconds in catch of the split jerk
**So, you will deadlift the bar up, and then, for the floating clean, bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then clean it**
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 15:
15/12 Calorie Ski
12 Cleans (155/105)
9 Handstand Pushups
Rx+:
Complete AMRAP 15:
15/12 Calorie Ski
12 Cleans (185/125)
9 Wall-Facing Strict HSPU
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