Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2 Sets:
1:00 Jog (easy to moderate)
1:00 Bike (moderate)
10 Single Arm Suitcase Deadlift (moderate, each arm)
5 Inchworms
10 Russian Kettlebell Swing (moderate-heavy)
10 Lateral Jumps
Weightlifting
Clean and Jerk (2,2,1,2,2,1 (Technique Focus))
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
**Any time you see “technique work”, know that the focus is speed and perfection, NOT loading. This is your time to work on dialing in those consistent issues with your technique.**
Metcon
Metcon (AMRAP – Rounds and Reps)
With a Partner, Complete AMRAP 15 Minutes:
500/450 Meter Row
400m Run
10 Sandbag Cleans (150/100) (split as desired)
10 Synchro Burpees Over Rower
*Partners just complete 1 Machine each round, alternating machines round to round. (ie-1 partner runs while the other rows)
**Sub Power Cleans (185/125) as if needed.
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