No Diggity

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Banded Hip Distraction

Banded Shoulder Distraction

-Then-

2 Rounds:

200 M. Run

20 Plate Hops

10 Pushups

5 Inchworms

Metcon

Metcon (3 Rounds for reps)

3 sets

7:00 AMRAP

3-6-9-12. . .

Hang Power Clean (135/95)

Burpee to bar (approx. 6″ above max reach)

Box Jump Over 24″/20″

-Rest 3:00 between sets-
TARGET SCORE

Target number of reps each set: 75+

STIMULUS

Ascending ladder with grip intensive Oly lifting.

We want nonstop movement with unbroken or close to on sets and fast transitions between movements.

WORKOUT STRATEGY & FLOW

Hang Cleans should be done unbroken through first two rounds. If Hang Cleans are a challenge then look to break sets up early to maintain consistent movement throughout sets.

Burpee to Bar should be non-stop with bar height set 6 inches above max reach.

Be explosive on box jump overs and try to keep moving steady through the reps…Breathe when you land and take a second to reload.

Accessory Work

Metcon (No Measure)

4 sets:

10 Shrimp Squat (Each Leg)

10 Bird Dog (Each Side)

1:00 Hollow Rock Hold

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: