Crossfit North Cloud – CrossFit
Warmup
Weightlifting
Clean Deadlift + Floating Power Clean + Pause Split Jerk (5 x (1+1+1))
**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 Pause Power Clean + Pause Split Jerk @ 5/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5.5/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5.5/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 6/10 RPE
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 6/10 RPE
Metcon
Warmup (No Measure)
Complete:
1:00 Row
15 Banded Good Mornings
10 Russian KB Swings
:30 Bike (FAST)
15 Strict Press
10 Jumping Squats
1:00 Row
Metcon (Time)
Complete For Time:
3-6-9-12-15-18-21
Kettlebell Swings (53/35)
Box Jump Overs (24/20)
Rx+:
Complete For Time:
3-6-9-12-15-18-21
Kettlebell Swings (70/53)
Box Jump Overs (30/24)
crossfitnorthcloud.com 