Crossfit North Cloud – CrossFit
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
crossfitnorthcloud.com 