Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
20/16 Calorie Row OR Ski
8 front squats (empty bar)
8 shoulder to overhead (empty bar)
4 Thrusters (empty bar – focus on a smooth transition between squat and overhead)
8 Kipping Swings
4 Strict Pullups
Weightlifting
Bench Press (10-8-6-4-2)
Bench Press:
– 10-8-6-4-2.
In between sets perform 10 push-ups
*rest 60-90 seconds between sets *
Metcon
Metcon (Time)
Complete For Time:
24-18-12
Chest to Bar Pull-ups
Thrusters (95/65)
TARGET SCORE
Target Time: Sub 10 Minutes
Time Cap: 15 minutes
STIMULUS and GOALS
Similar to a heavy “Fran” where intensity will need to be moderate and controlled throughout.
WORKOUT STRATEGY & FLOW
Chest to Bar: Making sure to break early before grip fatigue really sets in.
Thrusters: Strategy will be similar to chest to bar but really need to monitor the legs and arm drive early on.
Focus on breathing with a slight pause at the top to stay in control.
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