CrossFit – Fri, Oct 7

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1:00 Couch Stretch/Side

1:00 Banded Hip Distraction

then…

2 Sets:

10 Single Arm Press R/L (Light-Moderate) (each side)

5 Russian baby makers

10 Scorpions

Metcon

TARGET SCORE:

Target Time: Sub 9 Minutes

Time Cap: 12 minutes

STIMULUS and GOALS

How to Pace:

Each station should be approached with a “hang on’ type effort. Don’t sprint off the start, instead try to hold a consistent moderate-fast pace that allows for continual effort. Try to build momentum as you go.

How it should Feel:

CARDIO! No reason to stop, push hard and hang on!

Metcon (Time)

Complete For time:

50/40 Calorie Ski

50/40 Calorie Bike

50/40 Calorie Row

Weightlifting

Push Press + Push Jerk

Push Press + Push Jerk
3 Push Press + 3 Push Jerk + 3 Jerk @ 6/10 RPE

1 Push Press + 2 Push Jerk + 2 Jerk @ 6.5/10 RPE

1 Push Press + 1 Push Jerk + 1 Jerk @ 7/10 RPE

1 Push Press + 1 Push Jerk + 1 Jerk @ 8/10 RPE

1 Push Press + 1 Push Jerk + 1 Jerk @ 8.5/10 RPE

Accessory Work

3 Sets (Not For Time)

:30 Single KB Hollow Hold

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