One Last Breath

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski

25 Single Under

15 Banded Good Morning

10 PVC Passthroughs

:30 Handstand Hold

5 Strict Pull Up

Weightlifting

Front Squat (4 x 3 (Across) (Every :90))

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete the following:

AMRAP 14 Minutes

7 Rounds:

55 Double Unders

11 Deadlifts (185/125)

5 Handstand Push Ups

-In remaining time-

Max Reps of Pullups
Rx+:

AMRAP 14 Minutes

7 Rounds

77 Double Unders

11 Deadlifts (225/155)

7 Strict Handstand Pushups

-In remaining time-

Max Ring Muscle Ups

TARGET SCORE

Score is total number of reps:

Completing the 7 rounds is: 497 Reps

Target Number of reps: 510 (13 Pullups)

STIMULUS and GOALS

This is a solid chipper that will test your ability to pace out each round and perform gymnastics under a lot of fatigue at the end!

WORKOUT STRATEGY & FLOW

Double Unders: Pace these out. Controlling your breath and fully using wrists (to minimize shoulder fatigue) ​is key.

Deadlifts: These should be lighter throughout and smooth. 50%-60% of 1-RM (1-2 Sets at most).

HSPU: We’d like consistent movement here and not more than 2-3 sets at any point, if possible. Work to cycle reps slightly faster than you typically would.

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