Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Run (Moderate)
10 Squat Jumps
15 Banded Good Morning
-Then-
Build to MetCon Deadlift Weight
Weightlifting
Snatch High Pull + Power Snatch + Snatch (5 x 1 (Every :90))
*Touch-n-go on the complex
Metcon
Metcon (5 Rounds for time)
Every 5:00, for 5 Sets:
12/10 Calorie Row
12 Box Jumps (24″/20″)
12 Deadlifts (185/125)
Rx+:
Every 5:00, for 5 Sets:
15/12 Calorie Row
15 Box Jumps (24″/20″)
15 Deadlifts (225/155)
TARGET SCORE
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to move at an unsustainable long-term pace set to set since you have built in rest! Move fast on the rower and the box, and maintain great form on the deadlifts!
WORKOUT STRATEGY & FLOW
Calorie Row: Attack this row and aim for sub 45 seconds…maintain a long, strong pull throughout.
Box Jumps: Be sure to get very warm with your calves beforehand! Utilize the arms each jump as well.
Deadlifts: This weight should NOT be over 70% of 1RM and you should be able to hit it in 1-2 sets throughout the MetCon.
crossfitnorthcloud.com 