Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Cardio
then…
10 Tempo Banded Goblet Squats
10 Banded Good Mornings
10 Muscle Snatch
Weightlifting
3-Position Snatch (2×1,3×1)
3-Position Snatch
(high hang, mid-thigh, then floor)
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch x 2 sets @65% of 1RM
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch x 3 sets @70% of 1RM
Front Squat (8,8,6,6,5)
Set 1-8 Front Squats
Set 2-8 Front Squats
Set 3-6 Front Squats
Set 4-6 Front Squats
Set 5-5 Front Squats
* Start at 60-65% and work up in weight each set if possible.
* Rest approximately 1 minute between sets
Metcon
Metcon (Time)
Complete For Total Time:
21-15-9
Front Squat (115/85)
Toes to Bar
-Rest-3:00-
12-9-6
Shoulder to Overhead (115/85)
9-6-3
Chest-to-Bar
Rx+:
Complete For Total Time:
21-15-9
Front Squat (135/95)
Toes to Bar
-Rest-3:00-
12-9-6
Shoulder to Overhead (135/95)
9-6-3
Bar Muscle Ups
TARGET SCORE
Target Time each set: 5 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
How to Pace: ATTACK! Weights should be moderately light and reps are not crazy high so hold on for big sets!
WORKOUT STRATEGY & FLOW
Front Squat: Weight needs to be light where unbroken is the main goal. Breathe at the top of each rep and don’t forget to relax your hands to save grip strength.
Shoulder to Overhead: Like the squats this should be unbroken while looking to pause slightly at the top of each rep for breathing and stability.
T2B/C2B/BMU: These two movements should be broken into manageable sets with quick rest to avoid burning out. If it feels good then go for it!
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