Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
10/7s Calorie Bike
5 Burpees
5 Reps Lunge/Squat complex – (right lunge + left lunge + jump squat)
5 Hand-Release Pushups
– into workout prep –
2 Rounds:
(1. With PVC, 2. With Empty Barbell)
7 Snatch Grip DL
7 Snatch High Pull
7 High Hang Power Snatch
7 Muscle Snatch
7 Snatch Drops (power position)
7 Power Snatch
Then…
Warmup to MetCon Power Snatch Weight…
Metcon
Metcon (2 Rounds for time)
Complete 2 sets: (New Set Every 8 Minutes)
30 Power Snatches (95/65)
*Every minute starting with 0:00 perform 5 Bar Facing Burpees.
*New Set Every 8 Minutes
TARGET SCORE
-Target Time each set: 4-6 mins
-Time Cap each set: 8 minutes
-Your rest time is the remaining time in the 8 minute window.
RX+:
Complete 2 Sets (New Set Every 8 Minutes):
30 Power Snatches (135/95)
*Every minute starting with 0:00 perform 5 Bar Facing Burpees*
STIMULUS
-Chip away at the reps and hit the ground running on the burpees.
-The workout is designed to hurt so push the pace to stay ahead.
WORKOUT STRATEGY & FLOW
Goal for power snatches is to try and hit a big touch and go set off the start.
Then once a round has gone through it’s all about maintaining high output.
Touch and go or singles are fine as long as you keep moving during the time left in the minute each time.
For the burpees make sure as soon as the minute changes that you get moving fast and don’t stop. Goal is under 20 seconds.
Make sure to give yourself a 5-10 second buffer before the start of the new round. This way you can breathe for a few seconds and gather yourself before the burpees!!
A good aim is 30-35 seconds of Power Snatches each round.
Extra Credit
Metcon (Calories)
“Bermuda Triangle”
2 minute Max Calorie Row
-1 minute rest-
2 minute Max Calorie Ski
-1 minute rest-
2 minute Max Calorie Assault Bike
Complete this workout after the MetCon for today! This is a quick test of how hard you can push monostructural movements!
This workout is a active recovery type but still wanting to push ourselves outside of our comfort zone.
Goal is trying to maintain a moderate/fast pace while keeping a consistent calorie count across the board.
WORKOUT STRATEGY & FLOW
The row will be the easiest part off the start so don’t come out to hot or to slow. Find that comfortable, moderate pace and hold on!
Ski erg will tax the arms quick so remember to use total body. Cycling the arms out and relaxing them allowing the recoil to do the work back to the top will help in getting a breath between pulls.
Assault Bike will be the hardest part of the workout so push athletes to use the first 10-15 seconds to get the rpms rolling and then settle into a comfortable pace. Drive with the legs and Push/Pull with the arms while maintain a somewhat upright position to breathe.
Accessory Work
3 Sets:
1:00 Bear Hug Medball Front Rack Marching (light/moderate weight)
10 Lateral Step Up Bear Hug Medball R/L (light/moderate weight)
10 AbMat Situps with Medball
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