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Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

2 Rounds:

1:00 bike (0:45 easy/0:30 moderate/0:15 fast)

8 hang power clean (empty bar)

8 front squats (empty bar)

8 Floor Press

2 tempo push ups (3 second descent/no pause/3 second ascent/no pause)

Metcon

Metcon (2 Rounds for reps)

AMRAP 12 Minutes:

18 Hang Power Cleans (95/65)

18 Push Ups

-Rest til 20:00-

AMRAP 8 Minutes:

12 Front Squats (95/65)

6 Handstand Push Ups
Rx+: Strict HSPU

TARGET SCORE

Target Rounds set 1: 7+

Target Rounds set 2: 5+

STIMULUS

We are looking for high rep counts in these 2 couplets and want to push our ability to stay moving with a paired light barbell and bodyweight pushing movement.

WORKOUT STRATEGY & FLOW

Hang Cleans: This should be a light weight you can keep unbroken for at least 2-3 rounds. You can muscle clean if you feel confident that will last for the entire workout.

*Use hook grip from the start to prolong your grip endurance.

Push Ups: Start out with smart sets so you will avoid hitting a wall earlier in the workout. Fast 3s are better than going 18 unbroken then blowing up in round 4-5.

Front Squats: This should be a very light weight you can mostly keep unbroken throughout the 8 minutes. Shoulder fatigue will play more here than anything else so keep a solid front rack and elbows high!

(Strict) Handstand push ups:

The shoulder fatigue will have set in by now, which is why the rep count is lower.

We’d like unbroken or no more than 2 sets,preferably. Focus on a good tripod position and pressing through the ground in your mid palm!

Extra Credit

Weighted Pull-ups (4 x 5)

Work to heavy single

Then…

4×5 @30-40% of heavy Single

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