Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
30/24 Calorie Assault Bike
20 Scorpions
then…
3 Sets:
7 Cossack Squat (each leg)
20 second push up (10 seconds on way up & 10 seconds on the way down)
5 PVC Overhead Squat
Weightlifting
Back Squat (8,8,6,6)
Back Squat:
8 reps @ 60%
8 reps @ 70%
6 reps @ 80%
6 reps @ 85%
* Rest as needed between sets *
Metcon
Metcon (Time)
Complete For Time:
21-15-9
Assault Bike Calories
42-30-18
Alt. DB Hang Power Snatches (50/35)
TARGET SCORE
Target time: Sub 8 minutes
Time Cap: 10 Minutes
STIMULUS and GOALS
We are going 1 time through. BURN IT DOWN!!!
WORKOUT STRATEGY & FLOW
Bike: You need to MOVE here! It is only 45 calories total. This means you can open up hot and try to hang on! Do the 21 at 85-90% intensity, 15s at 90-95%, then 95%+ on the 9s!
DB Hang Power Snatches: It should take 3 sets at most on the 21s! 1-2 sets is ideal.
Metcon (No Measure)
2-3 Sets:
10 Weighted Med Ball Knee Ups
10 Side Plank Lifts (each side)
10 Single-arm Kettlebell Deadlift (each side)
30-sec Weighted Back Extension Hold (GHD)
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