Burning Man

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1:00 Ski

:30 Handstand Hold

20 Alt. Leg V-Up

10 PVC Pass Through

10 PVC Overhead Squat

10 PVC Squat Snatch

-Then-

Build to Overhead Squat weights.

Weightlifting

Front Squat (4 x 5)

4 Sets of 5 Front Squat with (3:3:3:0) Tempo

*3 second descent, 3 second pause in bottom, 3 second ascent, no pause at top

**This should not exceed 60% of 1RM Front Squat

***Trend towards going too light and holding the tempo over going too heavy

Metcon

Metcon (2 Rounds for time)

Complete for Times:

4 Rounds:

8 Overhead Squats (95/65)

12 AbMat/GHD Sit Ups

-At 10:00-

4 Rounds:

8 Front Squats (95/65)

8 Handstand Push Ups
Rx+:

Complete for Times:

4 Rounds:

8 Overhead Squats (115/80)

16 GHD Sit Ups

-At 10:00-

4 Rounds:

8 Front Squats (115/80)

8 Strict Handstand Push-Ups

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