Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
0:45 Row (Moderate)
0:45 Bike (Moderate)
5 power snatches (start with empty bar and add weight each round)
5 power clean and jerks (start with empty bar and add weight each round)
0:20 Handstand Hold
Metcon
Metcon (2 Rounds for time)
3 Rounds:
10 Handstand Pushups
10 Power Snatches (115/75)
-Rest 5 Minutes-
3 Rounds:
10 Handstand Pushups
10 Power Clean and Jerks (115/75)
TARGET SCORE
Target Time each set: sub 10 minutes
Time Cap each set: 15 minutes
*If you do not finish the first three rounds in 15 minutes, stop at 15:00, rest until 20:00 and then begin the 2nd Set.
STIMULUS and GOALS
This is a high intensity workout focused on barbell cycling and pressing under fatigue.
WORKOUT STRATEGY & FLOW
Power snatch & power clean and jerks: fast singles is a good plan here. Quick back to the bar each rep.
Handstand Pushups:
Be smart and break up as needed.
*Scaled with DB Push Press if not doing HSPU.
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