CrossFit – Fri, Sep 30

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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