Take the Money and Run

Crossfit North Cloud – CrossFit

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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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