Donnelly Drive

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

500m Row

then…

25 single unders

12 Deadlifts (empty bar)

25 single unders

9 Hang Power Cleans (empty bar)

25 single unders

6 Shoulder to Overhead (empty bar)

Metcon

Metcon (3 Rounds for reps)

1500/1300 M. Ski

-Rest 2:00-

AMRAP 5 Minutes:

36 Double Unders

12 Deadlifts (135/95)

-Rest 2:00 –

AMRAP 5 Minutes:

36 Double Unders

9 Hang Power Cleans (135/95)

-Rest 2:00 –

AMRAP 5 Minutes:

36 Double Unders

6 Shoulder to Overhead (135/95)
TARGET SCORE

Target Rounds Each Set: 5-6+

Minimum Rounds Before Scaling Each Set: 4

STIMULUS and GOALS

A little twist on “DT” with this one. Stimulus is moderate intensity through the 3 workouts with a non-stop/steady approach. Stay in your lane on this one and don’t come out like a racehorse.

Weight stays the same all the way across.

WORKOUT STRATEGY & FLOW

Double Unders: Unbroken is the goal but given the volume of this one we may want to break some sets up to save grip and shoulders. Hopefully it’s a good day for dubs so stay relaxed and control your breathing.

Deadlifts: Weight is light so unbroken is definitely the goal but be mindful of grip. If you are going to break then try to get 8+ reps before doing so. Use mix grip and try to alternate hands each round to prolong the fatigue.

Hang Power Cleans: This is definitely going to be the part of the workout where grip is hurting. Look to take a few extra seconds after double unders to relax the hands and get chalk. Use hook grip and remember to loosen the hands in the catch/front rack position to relieve tension. Goal in 1-2 sets and if you are going to break try and get over 50% of the reps before dropping.

Shoulder to Overhead: it’s only 6 so clean and jerk the first rep and gut out the next 5 jerks before dropping. Push Jerk will definitely help save the shoulders instead of push pressing and make sure to breathe when the bar is overhead.

Rest between the movements, not during.

Cool Down

-Foam Roll

-Bike (Easy Pace – 3:00)

RomWOD

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