Don’t Sweat the Technique

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

500 Meter Row

10 Single Arm High Pull R/L (Light-Moderate)

10 Goblet Heel Elevated Squats

10 Hanging Scap Retraction

Weightlifting

Front Squat (5 x 3 (80% x 2 Sets))

*Make sure you complete 2-3 warmup sets of 5+ before getting into the working sets below.

3 Front Squat @ 60% 1 RM Front Squat

3 Front Squat @ 70% 1 RM Front Squat

3 Front Squat @ 70% 1 RM Front Squat

3 Front Squat @ 80% 1 RM Front Squat

3 Front Squat @ 80% 1 RM Front Squat

Metcon

Metcon (Time)

Complete For Time:

40 Dumbbell Snatches (35/25)

30 Wall Balls (20/14)

10 Bar Muscle Ups or 20 C2B

30 Wall Balls (20/14)

40 Dumbbell Snatches (35/25)
Rx+:

For Time:

40 Dumbbell Snatches (50/35)

30 Wall Balls (30/20)

20 Bar Muscle Ups

30 Wall Balls (30/20)

40 Dumbbell Snatches (50/35)

TARGET SCORE

Target Time: sub 11 Minutes

Time Cap: 14 minutes

STIMULUS and GOALS

How to Pace: STEADY! We want you to be consistent movement to movement and try to build speed throughout the workout.

How it should Feel: This is a lot of grip intensity pulling, but the weights are manageable so you can stay moving fast!

Stimulus is moderate pacing throughout with a chipper style approach. You should go into this workout with planned sets in mind so that you can keep moving without hitting failure.

WORKOUT STRATEGY & FLOW

Dumbbell Snatch: Keep in mind on your first set of snatches that grip is going to be necessary for those bar muscle up or chest to bar. Be strategic on the first set. The second set, hang out and finish strong.

Wall Balls: If you know it’s going to fatigue you later on, then have a planned break

Bar Muscle Ups/Chest to Bar: Make sure you have a plan for how you are going to break these up. You don’t want to hit failure and you still need your grip for the last set of Dumbbell Snatches

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