Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Easy/Moderate Row
then…
2 Sets:
9 single arm dumbbell RDL (each side) (light/moderate)
6 single arm dumbbell russian swing (each side) (light/moderate) (each side) (think russian kettle bell swing but with the dumbbell)
3 single arm dumbbell hang snatch (each side) (light/moderate) (each side)
3 Inchworms
3 Burpees
3 Box Jump w/step down
Weightlifting
Strict Press + Push Press ((3+10) x 3)
– (3 + 10) x 3 sets
– rest 60-90 seconds between sets –
Approach:
*Build up in weight in each set
Example Sets
Set 1:
3 Strict Press + 10 Push Press @ 95#
-rest 60-90 seconds-
Set 2:
3 Strict Press + 10 Push Press @ 115#
-rest 60-90 seconds-
Set 3:
3 Strict Press + 10 Push Press @ 135#
Based off of a 225# Push Press 1RM
Metcon
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
CrossFit Games Open 17.1 Scaled (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)
Time cap: 20 minutes
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