To Prove to Daddy That I’m Not a Fool

Crossfit North Cloud – CrossFit

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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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