CrossFit – Mon, Oct 3

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Row (moderate)

30 plate hops

5 jumping air squats

5 Push Press

Weightlifting

Front Squat (10 x 3 Front Squat @ 86% 1RM Front Squat)

Weight is across all 10 sets @ 86% of 1-RM

Metcon

Metcon (Time)

Complete For Time:

70 Double Unders

40 Wall Balls (20/14) (10’/9’)

70 Double Unders

30 Wall Balls (20/14) (10’/9’)

70 Double Unders

20 Wall Balls (20/14) (10/9’)

TARGET SCORE

Target Time: 9 minutes

Time Cap: 12 minutes

STIMULUS and GOALS

WORKOUT STRATEGY & FLOW

Double Unders: Unbroken would be great but, given the volume and the intensity it may be wise to break into 2 sets if needed.

Wall Ball: See if we can still keep sets to 2-3 at the most. Use your hips and keep the shoulders rolled out during the throw.

Rx+:

100 Double Unders

40 Wall Balls (30/20) (10’/9′)

100 Double Unders

30 Wall Balls (30/20) (10’/9′)

100 Double Unders

20 Wall Balls (30/20) (10’/9’)