On the Way Down

Crossfit North Cloud – CrossFit

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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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