Funky Monks

Crossfit North Cloud – CrossFit

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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.

RomWOD

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