Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets of:
250m Row
10 Spiderman Lunge (5/side)
10 Kettlebell Suitcase Deadlift R/L
10 Cossack Squats (R/L)
Weightlifting
DB Bench Press (8,6,4,6,8,6,4)
*Bench waves
*As reps go down, weight should increase. As reps go back up the weight should decrease.
Metcon
Metcon (Time)
7 Min AMRAP:
3-6-9-12-15-18…
Burpee Box Jump Overs (24/20)
Double DB Clean & Jerk (50/35)
-Rest 5 Minutes-
For time:
Reverse order of score
(Go back down in reps)
*Record time for part 2 in Wodify!
TARGET SCORE
Target Number of reps: 45+
Target time set 2: 8 minutes
STIMULUS
Try to get into a nice rhythm with both movements early on so that you can fall into a nice pace as the reps start to increase. This workout is all about finding the balance between being too aggressive early on and not stepping on the gas until its too late.
On set 2 you want to be able to hold your pace from set 1 and possibly go faster as the reps decrease on this half.
*This will come from if you paced set 1 correctly.
WORKOUT STRATEGY & FLOW
Burpee Box Jump Over: These should be done at a nice controlled tempo.
Double DB Clean & Jerk:These should be at a smooth pace where you can do smooth reps in sets of 3 with short transitions the whole time.
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