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Crossfit North Cloud – CrossFit

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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.

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