Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds of:
300m Row
20 step back lunges
10 Double Dumbbell Deadlift
8 Double Dumbbell Russian Swing
6 Double Dumbbell Shoulder to Overhead
Weightlifting
Deadlift (1 x 5 then… 3 x 10 @70%)
Take 15 minutes to:
Work to Heavy 5
-then-
3 x 10 @70% of Heavy 5
Metcon
Metcon (Time)
2 Rounds For Time:
30/24 Calorie Ski
25 Push Ups
20 Double Dumbbell Snatch (40s/25s)
15 Burpee Pullups
TARGET SCORE
Target Time: sub 12:00
STIMULUS
This workout will be a shoulder burn! Work on managing shoulder fatigue by breaking up the sets from the beginning.
WORKOUT STRATEGY & FLOW
Break up the push ups early. Aim for at least sets of 5.
The double dumbbell snatches are relatively light so aim for a big set to finish off the round. These are ideally done in 1-2 sets!
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