Janie’s Got A Gun

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

10x Banded Monster Walks (Front/Back)

10x Banded Side Steps (Each Direction)

20 Seconds Banded Shoulder Distraction (each position/arm)

10x Fire Hydrants/leg

Then…

6 Minute AMRAP:

200m Row (100m Fast/50m Moderate/50m Fast)

5 SA Dumbbell Thrusters

5 Ring Rows

5 Kipping Swings

Weightlifting

Shoulder Press (7 x 2 (Every 2:00 for 14:00))

Once warmed up:

Make smart calculated jumps in weight to reach a Heavy 2

Focus on keeping hips and core tight (pull your ribcage to your waist) and elbows in front of the bar during the press.

Punch the knuckles to the ceiling at the top and descend down smoothly with a explosive turn around once the bar makes contact with the shoulders.

Don’t stop at your shoulder, and no hips or legs to assist!

rest 1-2 mins between sets

Metcon

Choose one of the following:

Jackie

OR

Steroid Jackie

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
TARGET SCORE

Target Time: Sub 9 minutes

STIMULUS

Jackie is a classic burner. Expect a high heart rate.

We are working on performing pulling/shoulder endurance with a high heart rate.

WORKOUT STRATEGY & FLOW

Row should be a moderate/hard pace. Aiming for 80-85% output.

The Thrusters (45/35) are ideally unbroken, but 2-3 quick sets is effective!

Keep these smooth and consistent.

The set of pull ups are ideally done unbroken or in 3-5 quick sets.

Steroid Jackie (Time)

Steroid Jackie

30 Chest-to-Bar Pull Ups

50 Thruster (75/55)

1000m Row
TARGET SCORE

Target Time: Sub 10 minutes

STIMULUS

We are working on performing pulling/shoulder endurance with a high heart rate.

WORKOUT STRATEGY & FLOW

Row should be a moderate/hard pace. Aiming for 80-85% output.

The Thrusters (75/55) are ideally done in sets of 10+ at minimum.

The set of chest to bar are ideally done unbroken or in 2-3 quick sets.

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