Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Complete:
250m Row
250m Ski
10 Hanging Scap Retractions, 10 Kipping Swings
10 Russian Kettlebell Swings
5 Inchworms
5 Spiderman lunge stretch (each side)
Metcon
Metcon (Time)
Complete For Time:
10-20-30
Toes-to-Bar
Hang Power Cleans (115/80)
Bar Facing Burpees
Rx+:
Hang Power Cleans (135/95)
TARGET SCORE
Target Time: Sub 12 minutes
Time Cap: 15 minutes
STIMULUS and GOALS
How to Pace: Push into that really high intensity today!
How it should feel: GRIPPY and GASSY!!! This workout will test your grip capacity and ability to push through hard effort pacing!
WORKOUT STRATEGY & FLOW
Toes to bar: Grip is going to become a factor. Be prepared for this!
Hang power cleans: aim for an unbroken set on the 10 and then sets of 5+ on the sets of 20 & 30. Grip fatigue will be a factor so focus on smart sets.
Bar Facing Burpee: consistency is key here. Pick a pace you can hold for each set and stick with it! If you have anything left on the set of 30, go ahead and send it!
Accessory Work
Metcon (Checkmark)
4 sets:
90 second AMRAP:
10-20 Deficit Push Ups (45/25 plate)
Max Handstand Hold [up to the 90 second mark on clock]
– rest 90 seconds between sets-
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