Double-Wide Dream

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Complete:

4x :20/:10 Bike

10 Deadlifts

10 Strict Press

10 Pushups

10 Cossack Squats/side

The Burgener Warm-Up (No Measure)

3 sets of 3 of each movement, in this order:

1. Down and up

2. Elbows high and outside

3. Muscle Clean

4. Clean Land (2”,4”,6”)

5. Squat Clean Drop

6. Hang Power Clean

*Clean width Hook Grip everything!

Weightlifting

Barbell Primer:

3 Hang Muscle Clean + 2 Heel Elevated Full Grip Tempo Front Squat + 3 Heel Elevated Clean Grip Sots @ 5/10 RPE

3 Hang Muscle Clean + 2 Heel Elevated Full Grip Tempo Front Squat + 3 Heel Elevated Clean Grip Sots @ 5.5/10 RPE

3 Hang Muscle Clean + 2 Heel Elevated Full Grip Tempo Front Squat + 3 Heel Elevated Clean Grip Sots @ 5.5/10 RPE

Hang Clean + Clean + Jerk (5 Sets (Ascending in Weight))

*This is a complex, the barbell may not come to rest on the ground.
2 Hang Clean + 1 Clean + 2 Push Jerk @ 5.5/10 RPE

2 Hang Clean + 1 Clean + 2 Push Jerk @ 6/10 RPE

2 Hang Clean + 1 Clean + 1 Push Jerk @ 6.5/10 RPE

1 Hang Clean + 1 Clean + 1 Push Jerk @ 7/10 RPE

1 Hang Clean + 1 Clean + 1 Push Jerk @ 7.5/10 RPE

Metcon

Metcon (Time)

Complete 3 Rounds For Time:

10 Chest-to-Bar Pullups (5 Muscle-Ups)

20 Box Jump-Overs (24″/20″)

30 AbMat or GHD Sit Ups

-Then-

100ft Front Rack Lunge (115/85)
Rx+:

Complete 3 Rounds For Time:

10 Ring Muscle Ups

20 Box Jump Over (w/no touch) (24″/20″)

30 GHD Sit Ups

-Then-

100ft Front Rack Lunge (135/95)

TARGET SCORE

Target Time: sub 14 minutes

Time Cap: 18 minutes

STIMULUS and GOALS

How to Pace: STEADY! This is about picking a sustainable pace and continuing to perform work throughout! Stay smooth and don’t get rushed in the beginning!

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