Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :20/:10 Air Bike
then…
2 Sets:
10 Broad Jumps
5 Inchworm w/Push Up
10 Cuban Barbell Press (Light)
Metcon
Metcon (8 Rounds for time)
8 Sets: (1 set every 3 minutes)
12/10 Calorie Row
*Odd Sets: 12 Power Snatches (75/55)
*Even Sets: 10 Burpee Over Rower
Rx+:
8 Sets: (1 set every 3 minutes)
15/12 Calorie Row
*Odd Sets: 15 Power Snatches (95/65)
*Even Sets: 15 Burpees Over Rower
TARGET SCORE
Target Time each set: sub 90 seconds
Time Cap each set: 2:30
STIMULUS and GOALS
How to Pace: SPRINT! This one is a burner so not much pacing here. However, you don’t need to go all out. The row will go faster than you think and then you just have to keep moving on the second movement each time.
The burpees will be worse than the barbell but regardless it’s going to hurt. 😀
WORKOUT STRATEGY & FLOW
Calorie Row: Let’s aim to keep these in :45 seconds or less to maximize time for the second movement. This should be aggressive pulls and faster than usual turn over!
Power Snatch: If you are comfortable with these then go for broke. If not break into 2-3 quick sets with limited rest.
Burpee Over Rower: Just try to not stop moving. Even if you can’t “sprint” here, a good non-stop pace will give you time to rest.
Weightlifting
BarBell “Primer/Warmup:”
1 Pause Power clean (pause in receive for 3 seconds) straight into a front squat + 1 cluster + 1 Split Jerk x 2-4 sets.
Squat Clean (3 x 2 (75-90% 1-RM))
2 Squat Cleans x 3 sets (75-90% of 1RM)
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