Crossfit North Cloud – CrossFit
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
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