Save Your Tears

Crossfit North Cloud – CrossFit

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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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