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Crossfit North Cloud – CrossFit

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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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