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Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Cardio

20 Alt. Leg V-Up

10 Hanging Scap Retraction

10 Kip to Swing

5 Strict Pull Up

Weightlifting

Hang Clean + Jerk (3,2,1,1,1 (sets of 1 are across))

3 Hang Clean and 1 Jerk @ 6/10 RPE Clean and Jerk

2 Hang Clean and 1 Jerk @ 6.5/10 RPE Clean and Jerk

1 Hang Clean and 1 Jerk @ 7/10 RPE Clean and Jerk

1 Hang Clean and 1 Jerk @ 7/10 RPE Clean and Jerk

1 Hang Clean and 1 Jerk @ 7/10 RPE Clean and Jerk

Metcon

Metcon (4 Rounds for time)

Complete 4 Sets For Times: (1 Set Every 5 Minutes)

15/12 Calorie Ski

20 AbMat or GHD Situps

15 Pull-ups
Rx+:

Complete 4 Sets For Times: (1 Set Every 5 Minutes)

20/16 Calorie Ski

20 GHD Situps

20 Pull-ups

TARGET SCORE

Target Time: Sub 3:00

Time Cap: 4:00

STIMULUS and GOALS

How to Pace:

STEADY! The goal is to achieve similar times across all sets. Take the first one a little conservative, and then see if you can increase the pace on the next 4.

How it should Feel:

CARDIO! Everything is doable in a non-stop manner so stay moving and keep the transitions quick rest will follow.

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