Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Bike or Row
then…
3 Rounds:
5 Russian Baby Makers
10 Cossack Squats
5 Pushup to Downward Dog
10 Lunge W/Twist
Metcon
Metcon (5 Rounds for reps)
Complete 5 Sets for Max Reps:
In a :90 second window:
10 Thrusters (115/80)
Max Wall Walks
-rest :45 seconds-
TARGET SCORE
Score is number of wall walks each set
Target Reps each set: 3+
STIMULUS and GOALS
How to Pace: CHALLENGE! We want the thrusters unbroken or close to it each round and wall walks to move steady with short breaks between.
How it should Feel: The thrusters will add up and the wall walks will make the shoulders blow up every round! Shake out quickly and get back to it!
Weightlifting
Back Squat (TEMPO (3:0:2:0) (3 x 8))
Here is the tempo…
(3 second descent, NO pause in bottom, 2 second ascent, NO pause at top)
*Do not take any pause at the top, you should extend your hips and knees and immediately go into your next squat.
**This should not exceed 50% of 1RM Back Squat
***Trend towards going too light and actually holding the tempo over going too heavy.
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