Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Cardio Prep:
Row 1:00 easy
Bike 1:00 easy
Bike :30 moderate/fast
Row :30 moderate/fast
Row :15 fast
Bike :15 fast
Bike 1:00 easy
*MetCon is first today, short warmup. We will get started 10 minutes after class start time.
Metcon
Metcon (3 Rounds for time)
Every 8:00 x 3 sets:
15-12-9 (12-9-6)
Calorie Row
Calorie Assault Bike
TARGET SCORE
Target Time each set: 5-6 minutes
Time Cap each set: 8 minutes 😉
STIMULUS and GOALS
Stimulus today is high intensity. You will be performing the rep scheme for 3 separate sets (3 separate scores).
*Goal is to aim for similar scores across rounds or slightly faster for each round.
Goal for both Machines and scaling points.
15/12 Cals: 60
12/9 Cals: 45 seconds
9/6 Cals: 30 seconds
Weightlifting
Clean and Jerk (3×3 (with dip) then 3×1)
Every :90 (Building across ALL 6 sets)
Power Clean + Jerk Dip + Jerk:
– (1+1+1) x 3 working sets
directly into…
Power clean + jerk:
– 3×1 Working sets.
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