Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Cardio
then…
12 Banded Lat Pulldowns
12 ring dips
12 power snatches (empty bar)
12 power clean and jerks (empty bar)
Weightlifting
Deadlift to Mid Thigh + Pause Clean (pause in receive for 3 seconds) + Clean + Jerk Dip + Jerk (3 x (1+1+1+1+1))
(1+1+1+1+1) x 3 working sets @ 65-75% 1RM Clean.
* Rest 60-90 secs between sets
Clean Deadlift to Mid-Thigh + Clean + Jerk
Clean Deadlift to Mid-Thigh + Clean + Jerk:
– 4 singles @ 80-90% 1RM Clean.
* Rest 60-90 secs between sets
Metcon
Metcon (2 Rounds for time)
2 Sets (1 Set every 10:00):
6 Bar Muscle Ups
8 Power Snatches (115/85)
6 Bar Muscle Ups
8 Power Clean and Jerks (115/85)
2 Sets (1 Set every 10:00)
8/6 Muscle Ups
8 Power Snatches (135/95)
8/6 Bar Muscle Ups
8 Power Clean and Jerks (135/95)
*All Reps must be unbroken
TARGET SCORE
Target Time each set: sub 7 minutes
Time Cap each set: 9 minutes
STIMULUS and GOALS
High Skill/ High Reps gymnastics mixed with barbell cycling makes for a nasty grip workout.
Be smart about when to start the set and adjust reps and weight as needed to maintain the stimulus.
WORKOUT STRATEGY & FLOW
Bar Muscle Ups: Make sure to chalk up before you jump up. Big and strong aggressive turnover is a must and look to pause at the top for a half a second with a loose/open grip to relieve some of the tension. “It’s all in the hips” so EXPLODE with every repetition.
Power Snatch/ Clean and Jerk: Weight is the same for both. Again make sure you are ready before picking the bar up and beginning the cycle. Keep the chest high and feet driving through the floor. Pause at the top of each rep and relax the grip to prolong grip fatigue. Time under tension is key so once you start keep the bar rolling and don’t stop cycling until you reach 10.
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