Square Dance

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1 Minute Row (easy to moderate pace)

5 Power Cleans, 5 Front Squats, 5 Push Press (empty bar)

5 Inchworm

10 Reverse Lunge w/Twist

Weightlifting

DB Z-Press (5,5,4,4)

https://www.youtube.com/watch?v=wce-elEhBHw
5 Double DB Z-Press + 30 Seconds of Barbell Push Press

5 Double DB Z-Press + 30 Seconds of Barbell Push Press

5 Double DB Z-Press + 30 Seconds of Barbell Push Press

4 Double DB Z-Press + 30 Seconds of Barbell Push Press

4 Double DB Z-Press + 30 Seconds of Barbell Push Press

*Use a Moderate weight across on the dumbbell and Light weight on the barbell

You will do 5 sets of 5-5-5-4-4 reps of Tempo DB Z Press (23 total reps) and as many reps as possible in 30 seconds of Barbell Push Press

Focus: From a seated position with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc.

This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first.

Metcon

Metcon (Time)

Complete For Time:

30 Power Cleans (115/80)

30 Burpee Box Jump Overs (20/16)

20 Front Squats (135/95)

20 Burpee Box Jump Overs (24/20)

10 Squat Clean Thrusters (155/105)

10 Burpee Box Jump Overs (30/24)
Rx+:

For Time:

30 Power Cleans (135/95)

30 Burpee Box Jump Overs (20/16)

20 Front Squats (155/105)

20 Burpee Box Jump Overs (24/20)

10 Squat Clean Thrusters (185/125)

10 Burpee Box Jump Overs (30/24)

STIMULUS and GOALS

Smooth and steady, don’t get the urge to come out hot or it might kill you… 🙂

How it should Feel: The barbell movements start to really challenge you as it goes on. The Burpee Box Jump Overs will raise your heart rate.

WORKOUT STRATEGY & FLOW

Power Cleans: Singles, don’t even think about going touch and go. Weight should be moderately light but don’t let that entice you.

Front Squats: Try and push for unbroken, not to the point of failure though. Break if needed into 2-3 sets minimum.

Squat Clean Thruster: The Weight will feel heavier than when performed in the warm up. Stay with singles and explode out of the bottom.

*No push jerk here!

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