Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Ski
2 Sets:
10 Single Dumbbell Upright Rows (Each Arm)
10 Lateral Step Ups (Each Leg)
20 Alternating Leg V-Ups
Metcon
Metcon (Time)
Complete 5 Rounds For Time:
8 Single Arm Hang Dumbbell Clean and Jerks (50/35)
10 AbMat or GHD Sit Ups
12 Alt. Dumbbell Step-Ups (50/35) (24″/20″)
Rx+:
Complete 5 Rounds for Time:
12 Single Arm Hang Dumbbell Clean and Jerks (50/35)
14 GHD Sit Ups
16 Alt. Dumbbell Step-Ups (50/35) (24″/20″)
TARGET SCORE
Target Time: 11 minutes
Time Cap: 15 minutes
STIMULUS and GOALS:
The goal here is to maintain consistency and unbroken sets. Utilize the transition between movements for rest.
How it should Feel: Hang onto the dumbbell, it should feel like a lung burner!
WORKOUT STRATEGY & FLOW
Single arm hang dumbbell clean and jerks: aim to keep these unbroken each round. We want a moderate weight you are confident with and can utilize those hips throughout!
GHD/AbMat sit ups: aim to keep these 1-2 sets each round. Fire the quads to help sit up each rep.
Alternating dumbbell step ups: aim to keep these unbroken each set. Rest the dumbbell on your shoulder and utilize a strong drive off the box each rep. Quick turnaround once completing each rep will keep you moving!
Weightlifting
Clean Pull + Clean (2×1, 3×1)
1 Clean Pull + 1 Clean x 2 sets @80-85% of 1RM
1 Clean Pull + 1 Clean x 3 sets @85-90% of 1RM
Deadlift (3 x 6)
6 Deadlifts x 3 Working Sets
* Move up in weight each set.
* rest 2 minutes between sets
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