Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Bike (start easy and build)
10 lateral box step ups (each side)
5 single arm KB/DB thrusters (each side) (moderate)
1:00 Ski (start easy and build)
10 Kipping Swings
5 Ring Rows
Metcon
Metcon (Time)
With a partner, complete the following:
3 Sets:
15 C2B Pullups
20 Front Squats (135/95)
15 C2B Pullups
10 Thrusters (135/95)
*Split reps as desired
-Rest 3:00 btwn. sets-
TARGET SCORE
Target Time each set: sub 7 minutes
Time Cap each set: 10 minutes
STIMULUS and GOALS
This is a great heavy skilled workout to push your capacity ability to push through!
Push your partners and have fun working and strategizing together!
WORKOUT STRATEGY & FLOW
Front Squats & Thrusters: These weights are challenging! Be smart with sets and be bouncy out of the hole. Keep that chest up and let the hips do the work!
C2B/Muscle-Ups: Use the kip on your and get long in the back swing! Aim to hit bigger sets back and forth.
Rx+:
3 Sets:
10 Muscle Ups
20 Front Squats (155/105)
10 Muscle Ups
10 Thrusters (155/105)
*Split reps as desired
-Rest 3:00 btwn. sets-
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