Master Of Puppets

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

-into-

2 Sets:

12/9 Calorie bike

9 Goblet Squats

9 Scap Pullups

6 Thread the Needle R/L (with slight pause in the reach portion)

then…

Clean Warmup (Empty Barbell): As a Class

7x – Clean Pull

7x – High Hang Clean (Pockets)

7x – Muscle Clean

7x – Hang Clean

7x – Power Clean

7x – Squat Clean

Weightlifting

Clean (3×3, 3×2, 3×1)

3×3 @70-80%

3×2 @75%-85%

3×1 @80-90%+

* Build by feel within the range given for each

Metcon

Metcon (Time)

21-15-9

Calorie Bike

Chest-to-Bar Pullups

-Rest 2 Minutes-

9-15-21

Calorie Row

American KB Swings (53/35)
TARGET SCORE

Target Time each set: 7:00

STIMULUS

These are faster paced workouts that are going to get your heart rate really high very fast.

You want to hold a moderate/fast pace on row but staying at an intensity that you will be able to maintain quick sets on the chest-to-bar pull-up and hang onto the KB Swings.

WORKOUT STRATEGY & FLOW

Row/Bike: Aim to keep these at a relatively fast pace. Goal should be to hold same pace entire workout.

Chest-to-Bar Pull-Up: Aim to get these done in as little sets as possible. If you’re feeling good go for unbroken otherwise take small breaks to get them done in as few sets as possible.

Ultimate goal should be to go as hard as possible on the first one and still being able to match that time on the second go around.

KB Swings: These should be done in 2 sets at most! Stay steady and work on pressing through the bar and weight in mid foot.

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