Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
15 Banded Good Mornings
15 DB Upright Rows (each arm)
2 Sets:
15/12 Calorie Ski
10 Push Press (Bar)
5 Squat Cleans (Bar)
Metcon
Metcon (Time)
For Time:
1-2-3-4-5-6-7-8-9
Clusters (135/95)
9-8-7-6-5-4-3-2-1
Chest-to-Bar Pullups
Rx+:
For Time:
1-2-3-4-5-6-7-8-9
Clusters (155/105)
9-8-7-6-5-4-3-2-1
Muscle Ups (Ring or Bar)
TARGET SCORE
Target Time: sub 12 minutes
Time Cap: 18 minutes
STIMULUS and GOALS
This is a high intensity workout with a total of 45 squat clean thrusters and 45 C2B Pullups (BMU)
The focus is moving a moderately heavy barbell and managing fatigue on gymnastics.
WORKOUT STRATEGY & FLOW
Squat clean thrusters: these should all be singles. They will add up! Grip fatigue and high heart rate will be a factor.
C2B/MU: Be smart from the beginning! You will most likely feel really good at the start, but still aim for manageable sets throughout.
Accessory Work
Metcon (No Measure)
3 Sets:
15 Dumbbell Bench Press
10 Single Arm Dumbbell Bent-Over Rows (Each Side)
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