Through the Glass

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3x :30/:30 Row

then…

2 Sets:

5 Prisoner Kang Squats

10 Empty Bar Thrusters

30 Single-Unders

Metcon

Metcon (2 Rounds for time)

2 Sets For Times:

30/24 Calorie Row

30 Thrusters (75/55)

120 Double Unders

-Rest 3 minutes between sets-
TARGET SCORE

Target Time each set: 7 minutes

Time Cap each set: 9 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE. These are hard effort sets. Aiming for unbroken through all movements. Aim to hold an uncomfortable pace that is at the edge of your ability!

How it should Feel: Recognize the leg burn is going to be real!

WORKOUT STRATEGY & FLOW

Row: Aim for moderate/hard effort on the row. Goal pace: 1150/900+ cal/hour

Thrusters: This is a lighter weight than usual. Aim for unbroken or two big sets here with a quick cycle time!

Double Unders: This is the last part of the workout! Stay tough here knowing you have 3 minutes to recover in between sets.

Weightlifting

Push Jerk (4 Rep + 2x Drop Sets)

Push Jerk:

– Establish a 4 RM for the day in 3 sets, will be around 80% or 1-RM. Then, perform a drop set at 90% and 80% of that 4 RM.

.

*DROP SETS explanation:

If your 4 RM for the day is 100# then your drop sets will be 4-5 reps @90# and 4-5 reps @85#. That would be all 3 sets.

Accessory Work

Metcon (No Measure)

3 Sets

5 Strict Pullups w/3 second descent

:30-45 Weighted Back Extension Hold

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