The Thunder Rolls

Crossfit North Cloud – CrossFit

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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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