Crossfit North Cloud – CrossFit
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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