Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
15/12 Calorie Bike
10 High Hang Power Cleans
10 Front Squats
10 Broad Jumps
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 15:
12/9 Calorie Ski
6 Box Jump-Overs (24/20)
3 Squat Cleans (155/105)
Rx+:
15/12 Calorie Ski
6 Box Jump-Overs (30/24)
3 Squat Cleans (185/125)
Strategy/Goals:
Ski Distance is Short – So ski hard and look to finish quickly.
Box Jump-Overs are low reps, stepping down is highly encouraged for this workout.
Squat Cleans: These are going to be and should be heavy singles today.
Accessory Work
Strict Pull Ups
5 sets: 7-10 reps
*Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. Rest 90 sec b/w sets
Lat Pulldowns
5 sets: 8-10 reps.
Increase weight across sets. Works towards moderate/heavy sets. Avoid contact with floor between reps.
*Focus: Strong contraction of the back/pulling back with the elbow not the hands. Bar should come right below the chin to the top of the chest. Slight lean back is acceptable to get shoulders in a down and back position.
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