All the Way Up

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Complete the following:

15/12 Calorie Ski

15/12 Calorie Row

10 Kipping Swings On Rings

10 Kettlebell Suitcase Deadlifts (moderate) (each side)

15 Banded Good Mornings

Weightlifting

2-Position Snatch (5 x 1 Rep of Complex)

1 Above the Knee Snatch + 1 Below the Knee Snatch x 5 sets
Work up to a comfortable heavy 2 (Completed unbroken)

Example Sets:

Set 1 @120#

-rest 60 seconds –

Set 2 @130#

-rest 60 seconds –

Set 3 @140#

-rest 60 seconds –

Set 4 @150#

-rest 60 seconds –

Set 5 @160#

Based off of a 200# Snatch 1RM

Metcon

Metcon (Time)

Complete For Time:

7 Bar Muscle Ups

14 Handstand Pushups

21 Deadlifts (225/155)

14 Handstand Pushups

21 Deadlifts (225/155)

14 Handstand Pushups

7 Bar Muscle Ups
*Scale Bar MU to 14 C2B Pullups

TARGET SCORE

Target Time: Sub 12 Minutes

Time Cap: 15 minutes

STIMULUS and GOALS

This workout is high skilled and focused on moving at a steady pace through each part of the chipper.

Attack each portion with some aggression but leave enough in the tank to keep a fast pace in the back half!

WORKOUT STRATEGY & FLOW

Muscle Ups: Maintain consistent sets, don’t burn yourself out on these for the HSPU

Handstand Pushups: Again, don’t do too big of sets…keep these smaller and manageable without going to failure.

Deadlift: We want this to be a moderate to heavy weight but not over 75% 1-RM.

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