Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Banded Shoulder Distraction x :30/side
Tricep Smash x :30/side
then…
2 Rounds:
1:00 Ski (Focus on Technique)
7 Muscle Clean (empty bar)
7 Romanian Deadlift
7 Box Jump with Step Down (24/20)
7 Pushup to Downward Dog
Weightlifting
Hang Power Clean (5 x 5 (Building in Weight))
*5 sets of 5 working sets
*60% 1RM Power Clean is a good starting weight
Metcon
Metcon (4 Rounds for time)
Every 4:00, for 4 Rounds complete the following for time:
15/12 Calorie Ski
12 Power Cleans (95/65)
9 Box Jumps (24/20)
TARGET SCORE
Time Cap each set: 3:30
STIMULUS
This workout is working on our “sprint”. Go hard!
WORKOUT STRATEGY & FLOW
Hold a hard pace on the ski. Goal watts: 1100+/900+
The power cleans are light and unbroken.
Smooth is fast here.
Rx+:
Every 4:00, for 4 Rounds complete the following for time:
15/12 Calorie Ski
12 Power Cleans (135/95)
9 Box Jumps (30/24)
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