Boys from Oklahoma

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Accumulated Cardio

Then…

2 Rounds:

7 push ups

7 KB Waiter Squats (light) (each side)

7 KB Strict Press (light) (each side)

Weightlifting

Muscle Clean + Tall Clean (3+3 x 3 (Every 2:00))

Muscle Clean + Tall Cleans:

(3+3) x 3 sets

How to approach the lifts:

*You may drop the bar between reps

**This is a skill work. Don’t worry about heavy loading.

Example Sets

Set 1:

3 Muscle Cleans + 3 Tall Cleans @95

-rest 60-90 seconds-

Set 2:

3 Muscle Cleans + 3 Tall Cleans @105

-rest 60-90 seconds-

Set 3:

3 Muscle Cleans + 3 Tall Cleans @115

Based off of a 300# Clean 1RM

Clean and Jerk (2 x 2, 2 x 1 (Every 2:00))

Clean and Jerk:

– 1 set x 2 reps @ 65% 1RM clean and jerk

– 1 set x 2 reps @ 70% 1RM clean and jerk

– 2 sets x 1 reps @ 75% 1RM clean and jerk

Example Sets

Set 1:

2 reps @ 195#

-rest 60-90 seconds-

Set 2:

2 reps @ 210#

-rest 60-90 seconds-

Set 3:

1 reps @ 225#

-rest 60-90 seconds-

Set 4:

1 reps @ 225#

Based off of a 300# Clean and Jerk 1RM

Metcon

Metcon (Time)

Complete For Time:

15-12-9

Single Arm DB Thrusters (50/35) (Each Arm)

Bar Facing Burpees

Pullups
Target Time:

Sub 10 Minutes

Time Cap:

12 Minutes

STIMULUS and GOALS

We are aiming for a steady/moderate pace while trying not to blow up on the first round. Remember to have short breaks as needed.

These types of triplets are always “FUN”, especially with these basic CrossFit movements.

WORKOUT STRATEGY & FLOW

Pull Ups: Use the legs and hips together while being explosive with every repetition.

Bar Facing Burpees: Try using a slightly wider stance going into the burpee…this can result in more efficiency and also avoid unnecessary fatigue in the legs and lower back.

Maintain a constant pace with the burpees that will allow you to keep moving for all 15 reps without resting.

Don’t come out too hot on round 1 with these burpees and get your heartrate too high…Smooth is fast here and you can always go faster in future rounds.

Thrusters:

Explode out of the bottom of the thrusters, the weight should be fairly light and move quickly.

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