Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Complete:
1:00 Ski
1:00 Bike
10-15 PVC Passthroughs
10 PVC Snatch Grip Push Press
then…
2 Rounds:
3 Hang Muscle Snatch
3 Tempo Overhead Squat
3 Snatch Power Lands (2″ squat ,4″ squat ,6″ squat)
Weightlifting
High Hang Snatch + Hang Snatch + Snatch (1+1+1 x 5)
Pockets, Above the Knee, Ground.
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 5.5/10 RPE
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 6/10 RPE
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 6.5/10 RPE
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 7/10 RPE
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch @ 7.5/10 RPE
Metcon
Metcon (Calories)
For 8 Rounds, Every 2 Minutes Complete:
200/150 Meter Row
4-cal Ski Erg*
*Add 2 calories each round for 6 rounds, then complete as many calories as possible for rounds 7 and 8.
**Calories per round: 4-6-8-10-12-14-AMRAP-AMRAP
*Scoring is TOTAL Ski Calories across all 8 sets.
Rx+:
For 8 Rounds, Every 2 Minutes Complete:
200/150 Meter Row
8-cal Ski Erg*
*Add 2 calories each round for 6 rounds, then complete as many calories as possible for rounds 7 and 8.
**Calories per round: 8-10-12-14-16-18-AMRAP-AMRAP
TARGET SCORE
Target Calories: 78+ (this is through all rounds and 12+ calories in the last 2 rounds)
STIMULUS and GOALS
How to Pace: STEADY then SPRINT!! You want to be completely smooth through the first few rounds, and stay moderate as long as possible. Don’t sprint until your final 2 rounds, then it is all out until the clock stops you!
How it should Feel: CARDIO! This is all about your aerobic output!
WORKOUT STRATEGY & FLOW
Row: Just a smooth moderate pace here. Do NOT start out fast. Go slower than you think to start and it will help you keep your heart rate lower which will pay off in later rounds.
Ski: This is very similar to the Row above. Don’t rush until the last 2 rounds then GO.
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