Crossfit North Cloud – CrossFit
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!
crossfitnorthcloud.com 