Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
1:00 Ski
25 Single or Double Unders
10 Cuban Press (Very Light)
then..
Build to Power Snatch Weight
Metcon
Metcon (Time)
Complete 7 Rounds For Time:
7 Power Snatches (115/80)
49 Double-Unders
TARGET SCORE
Target Time: Sub 10 Minutes
Time Cap: 15 minutes
STIMULUS and GOALS
How to Pace: STEADY! We want consistent round times and smooth movement throughout this entire workout!
How it should Feel:
This one is going to light up your forearms and heart rate! Be ready for the burn!!
Weightlifting
Hang Clean + Jerk (2,2,1,1,1,1)
*Based off of your 1-RM Clean and Jerk.
2 Hang Clean and 1 Jerk @ 7/10 RPE Clean and jerk
2 Hang Clean and 1 Jerk @ 7/10 RPE Clean and jerk
1 Hang Clean and 1 Jerk @ 8/10 RPE Clean and jerk
1 Hang Clean and 1 Jerk @ 8/10 RPE Clean and jerk
1 Hang Clean and 1 Jerk @ 8/10 RPE Clean and jerk
1 Hang Clean and 1 Jerk @ 8.5/10 RPE Clean and jerk
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