Burn It Down

Crossfit North Cloud – CrossFit

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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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