Crossfit North Cloud – CrossFit
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
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