Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2-3 Sets:
1 Minute Bike (easy to moderate)
8 Dumbbell Suitcase Deadlifts (moderate) (each side)
6 inchworms
4 box step ups (each side)
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Sets:
AMRAP 3 Minutes:
3 Deadlifts (225/155)
6 Push Ups
9 Box Jumps (24″/20″)
-Rest 1 Minute-
Rx+:
3 Deadlifts (275/185)
TARGET SCORE:
Target Rounds each set: 3+
STIMULUS and GOALS
3:00 Amrap? Easy, right? Wrong!!!! This workout will test your sheer grit across all sets. Reps are short, and weight is moveable where the intensity will be high with non-stop movement.
WORKOUT STRATEGY & FLOW
Deadlifts: Unbroken! Weight needs to be moveable for touch and go sets the whole way through. Your body will begin to break down as the workout extends but don’t sacrifice your form.
Push-Ups: Shouldn’t have to break more than 2 sets, but might want to get a quick rest and keep the arms at bay.
Box Jumps: These should be a nice steady pace. We encourage stepping down to keep the heart rate low.
Weightlifting
High-Hang Snatch (5 x 3)
3 High Hang Snatch x 5 sets
* Work up in weight, go by feel *
*Work up to a comfortable heavy 3.
Example Sets
Set 1:
3 High Hang Snatch @115#
-rest 60 seconds –
Set 2:
3 High Hang Snatch @125#
-rest 60 seconds –
Set 3:
3 High Hang Snatch @135#
-rest 60 seconds –
Set 4:
3 High Hang Snatch @145#
-rest 60 seconds –
Set 5:
3 High Hang Snatch @155#
Based off of a 200# Snatch 1RM
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