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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