One Step Closer

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Sets:

200m Ski (OR Row)

8 Upright Rows

8 Goblet Squats (light/moderate weight)

4 half kneeling single arm kettlebell presses (light weight) (each side)

4 Strict Pullups

Metcon

Metcon (Time)

Complete For Time:

80 Wallballs (20/14)

60 AbMat/GHD Situps

40 Wallballs (20/14)

20 Pullups
Rx+:

100 Wallballs (20/14)

75 GHD Situps

50 Wallballs

25 Bar Muscle-Ups

Wall Balls: 3-4 sets (or less) is a great goal for the 80s and 2-3 for the 40s.

Another good strategy is trying to keep a certain amount on the min that helps us finish the 80s in under 5 mins and the 40s under 3 mins (15-20 minute).

Situps: Move consistently and with a pace that allows you to get your heartrate back down in between the sets of wallballs.

Pullups: Knees weak, Arms heavy and here we go…. Try and get a big set out of the way that’s not to failure and then get through the rest…

A great goal would be sets of 5s while trying to maintain a set every 30 seconds or so.

Weightlifting

Hang Clean + Clean + Jerk ((2+1+1)x2, (1+1+1)x3)

*This is a complex, the barbell may not come to rest on the ground.
2 Clean From Above the Knee + 1 Clean + 1 Jerk x 2 sets @ 73% 1RM Clean

1 Clean From Above the Knee + 1 Clean + 1 Jerk 3 sets @78% 1RM Clean

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: