Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Cardio
Then…
2 Rounds:
20 Cossack Squats
15 v-ups
10 Bent Over Barbell Rows
5 Romanian Deadlifts
Weightlifting
Back Squat (3 x 3 @ 85-90% of Max)
Set 1:
3 Back Squats @255#
-rest 60-90 seconds –
Set 2:
3 Back Squats @265#
-rest 60-90 seconds –
Set 3:
3 Back Squats @275#
Based off of a 300# Back Squat 3RM
Metcon
Metcon (2 Rounds for time)
2 Sets for Times (1 Set every 8:00):
Run 200m
15 Power Cleans (95/65)
15 Push Jerks (95/65)
15 Pullups
Run 200m
Rx+:
2 sets (1 Set every 8:00)
Run 300m
15 Power Cleans (115/80)
15 Push Jerks (115/80)
15 Chest to bar pull ups
Run 300m
TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap each set: 7 minutes
How to Pace: CHALLENGE. Challenge the pace here. Aim for bigger sets.
How it should Feel:
This is going to burn you out. Expect high heart rate and grip fatigue.
WORKOUT STRATEGY & FLOW
Run: Aim for a consistent/hard pace on the run.
Power cleans/Push Jerks: aim for unbroken/big sets on both movements. Make sure to utilize the legs on the push jerks in order to save your arms for the pullups
PU/C2B: Try for big sets, little rest…low rep scheme.
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