Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 sets:
1:00 Bike (build intensity each round)
10 empty bar overhead squats
50 single unders
25 plate hops
5 empty bar thrusters
Weightlifting
Power Clean + Push Jerk (2 x (2+2), 2 x (2+1))
Power Clean to Parallel with 1 second pause in receiving + Push Jerk
– (2+2) x 2 sets @ 70% 1RM Clean
– (2+1) x 2 sets @75% 1RM Clean
– rest 60 seconds between sets –
Deadlift (4×4 @ 100% of 1-RM Clean (Across))
-Rest 60 seconds btwn. sets-
Metcon
Metcon (Time)
Complete the following for time:
3 Rounds
10 Overhead Squats (115/75)
50 Double Unders
-Straight into-
3 Rounds
10 Thrusters (75/55)
50 Double Unders
Target Time: sub 9 minutes
Time Cap: 12 minutes
Rx+:
3 Rounds
10 Overhead Squats (135/95)
50 Double Unders
-Straight into-
3 Rounds
10 Thrusters (95/65)
50 Double Unders
STIMULUS and GOALS
Stimulus is a moderately high intensity.
This is an open style workout aiming for unbroken reps and short breaks.
We want No hesitation on movement or weight just launch the bar up and hit the double unders like you are on fire!
WORKOUT STRATEGY & FLOW
you may only use 1 barbell for the workout. You can load the barbell however you like (i.e. 15+10+10 for easier transition)
Overhead Squats: Aim to keep these unbroken. Make sure to keep the grip relaxed overhead and core tight. You can squat snatch the first rep if able.
Thrusters: Aim to keep these unbroken as well. They are light, but will definitely burn from the previous Overhead squats. Keep the grip relaxed and make sure to fire the hips on the way up to utilize the strength of your legs.
**weight should be light on these.
Double unders: Aim to keep these unbroken with relaxed shoulders. Focus on your breathing here. Stay light on the balls of your feet during each repetition and aim for consistent reps the entire workout.
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