Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
1:00 Ski (easy to moderate)
20-30 second Handstand hold
10 Goblet KB Squat (light/moderate)
10 Goblet KB Press (light/moderate)
10 Goblet KB Thruster (light/moderate)
Weightlifting
Barbell Technique Work:
3 High Hang Muscle Snatch + 3 Heaving Snatch Balance + 3 Snatch Drop x 4 sets
Weight should be light and smooth
Example Sets-
Set 1:
3 High Hang Muscle Snatch + 3 Heaving Snatch Balance + 3 Snatch Drop @65#
-rest 60-90 seconds-
Set 2:
3 High Hang Muscle Snatch + 3 Heaving Snatch Balance + 3 Snatch Drop @75#
-rest 60-90 seconds-
Set 3:
3 High Hang Muscle Snatch + 3 Heaving Snatch Balance + 3 Snatch Drop @95#
Based off of a 200# Snatch
High-Hang Snatch (5×3)
3 High Hang Snatch x 5 sets
* Work up in weight, go by feel *
* Try to add weight from last week *
Metcon
Metcon (Time)
Complete 5 Rounds for Time:
3 Wall Walks OR 25′ Handstand Walk
20 Wall Balls (20/14)
TARGET SCORE
Target Time: 10 minutes
Time Cap: 15 Minutes
STIMULUS and GOALS
Stimulus is a moderate/high intensity couplet chipper with that test heart rate, shoulder endurance and pacing strategy!
WORKOUT STRATEGY & FLOW
Wall Balls: aim for big sets here. Keep the arms relaxed as much as possible to prepare for the wall walk. This will require you to drive out of the hole and use all the hips you can each rep!
Wall Walk/Handstand walk: Shoulders will get fatigued here! Try to walk fast on those hands! This will minimize time under tension and building fatigue.
Rx+:
5 Rounds:
50’ Handstand Walk
25 Wallballs (20/14)
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