CrossFit – Mon, Oct 17

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

300m Row (moderate)

50 Single Unders

5 Inchworms

10 Dumbbell Snatches (moderate)

5 Dumbbell Goblet Squats (moderate)

Weightlifting

Front Squat (3×2 Front Squat @ 88% 1RM Front Squat)

3 x 2 Across in Weight

Metcon

Metcon (Time)

For time:

40 Double Dumbbell Snatches (2×35/25)

90 Double-Unders

20 Devils Press (2×35/25)

90 Double-Unders

10 Burpee Dumbbell Squat Clean Thruster (2×35/25)
Rx+:

For time:

40 Double Dumbbell Snatches (2×50/35)

120 Double Unders

20 Devils Press (2×50/35)

120 Double Unders

10 Burpee Dumbbell Squat Clean Thruster (2×50/35)

TARGET SCORE

Target Time: sub 11 minutes

Time Cap: 15 minutes

WORKOUT STRATEGY & FLOW

Double Dumbbell Snatch: Aim for no more than 5 sets. Only one head of each of the dumbbells needs to touch the ground each rep. Hinge at the hips and keep the core engaged!

Double Unders: These are ideally done in bigger sets if possible. However, it is smart to evaluate yourself halfway through. If you’re feeling fatigued – take an extra break!

Dumbbell Devil Press: When you need to rest, rest at the bottom. Release your grip a little at the bottom during the burpee and then BIG hip drive up! DON’T ISOLATE YOUR BACK!

Burpee Squat Clean Thruster: There are only 10 of these and then you’re done. Hang on and finish strong. Again – rest at the bottom of the burpee if needed!

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