Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Run
then…
2 Rounds:
10 Scorpions
10 Muscle Cleans
10 Broad Jumps
then…
Power Clean warmup sets listed below…
Power Clean (3×3, 2×2, 3×1)
3 Power Cleans x 3 sets @45-50% 1RM Power Clean (1 set = 3 reps)
2 Power Cleans x 2 sets @50-55% 1RM Power Clean (1 set = 2 reps)
1 Power Clean x 3 sets @55-60% 1RM Power Clean (1 set = 1 reps)
Metcon
Metcon (3 Rounds for reps)
With a partner, complete the following:
8 minute AMRAP:
4-8-12-16-20…
Calorie Ski
Burpee Box Jump Over (24/20)
-rest 2 minutes-
6 minute AMRAP:
4-8-12-16-20…
Calorie Row
AbMat/GHD Situps
-rest 2 minutes-
AMRAP 4 minutes:
4-8-12-16-20…
Calorie Bike
Power Cleans (155/105)
*For all workouts, partner 1 is working at station 1 while partner 2 works at station 2. Partners switch when both partners are done, working up the ascending rep scheme as so.
TARGET SCORE
Target reps each set: 130+, 110+, 50+
STIMULUS and GOALS
How to Pace: GRIND. These 3 back to back AMRAPs are a great workout set to finish the week with. We want you to stay working as much as possible and aim for consistent movement until each workout is over. The work is designed so you can stay moving and not worry about technical proficiency as much as some workouts.
How it should Feel: CARDIO. With the nature of the back to back workouts, the volume will likely add up resulting in cardiovascular system as being the limiting factor.
WORKOUT STRATEGY & FLOW
Bike/Row/Ski: We want moderate/fast to fast pacing on these through each workout.
Burpee Box Jump Overs & GHDs/AbMats: Be fast on these and try to get back to the machine quickly. The reps will add up 3-4 rounds in. Break quickly when needed and get back to work. Know that the AMRAPs will be over quicker than you realize.
Power Cleans: more time will likely be spent on these with the weight prescribed. Aim for a big hip drive in movements and be okay with not getting as many reps this AMRAP. The key here is how you begin each pull and reach triple extension with minimal arm involvement.
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