Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
4x :30/:30 Ski
then…
2 Rounds:
10 Reverse Lunge w/Twist
10 Single Arm Press R/L (Light-Moderate) (each side)
10 Front Rack Dip Only (45/35)
5 Russian Baby Makers
Weightlifting
Strict Press + Push Press + Push Jerk
No Dip – Strict Press
Dip+Drive – Push Press
Dip+Drive+Re Dip – Push Jerk
1 Strict Press + 2 Push Press + 3 Push Jerk @ 6.5/10 RPE
1 Strict Press + 2 Push Press + 3 Push Jerk @ 7/10 RPE
1 Strict Press + 2 Push Press + 3 Push Jerk @ 7.5/10 RPE
1 Strict Press + 2 Push Press + 3 Push Jerk @ 8/10 RPE
Metcon
Metcon (Time)
Complete For Time:
50 Power Snatches (75/55)
100’ Overhead Walking Lunge (75/55)
Workout Notes:
TARGET SCORE
Target Time: Sub 9 minutes
Time Cap: 12 minutes
STIMULUS and GOALS
How to Pace: This one should be quick. High heartrate throughout.
How it should Feel: Contrary to what you may think, the shoulder fatigue will be the toughest part, not your legs..so, push through and get to work on the lunges!
WORKOUT STRATEGY & FLOW
Power Snatch: These should feel moderately light and be able to move fast. Big sets of touch and go Power Snatches are going to be the key here.
Overhead Walking Lunge: Finish strong here. Your shoulders are going to be tired. Break this up as little as possible.
100’ and DONE!
Rx+:
Complete For Time:
50 Power Snatches (95/65)
100’ Overhead Walking Lunge (95/65)
Accessory Work
3 Rounds:
15 Candlesticks
-Rest 1:00-
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