Cry Me A River

Crossfit North Cloud – CrossFit

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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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