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Crossfit North Cloud – CrossFit

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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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