CrossFit – Fri, Nov 4

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

200m Row (moderate)

10 PVC Pass Through

10 Overhead Squat (Start with a PVC pipe and build into a light barbell)

10 Squat Snatch (Start with a PVC pipe and build into a light barbell)

-Then-

Build to Squat Snatch weight.

Metcon

Metcon (Time)

Complete For time:

21 Squat Snatches (75/55)

36/27 Calorie Row

15 Squat Snatches (75/55)

24/18 Calorie Row

9 Squat Snatches (75/55)

12/9 Calorie Row
Rx+:

For time:

21 Squat Snatches (95/65)

42/34 Calorie row

15 Squat Snatches (95/65)

30/24 Calorie row

9 Squat Snatches (95/65)

18/14 Calorie row

TARGET TIME:

Target Time: sub 11 minutes

Time Cap: 15 minutes

STIMULUS and GOALS

This is one of those workouts where you just have to keep moving. Lightweight mixed with rowing will light your heart rate up. We want you to go hard on this!

How it should Feel: Control off the start and sprint to the finish at the end.

WORKOUT STRATEGY & FLOW

Squat Snatch: Lightweight (-50% or less of 1RM) where sets could possibly be completed in 10+ reps at a time if you had too. Not saying that’s what we want, but I would not be disappointed if that’s what you did.

***If you do singles, you lose the workout’s whole purpose***

Row: Aggressive, but controlled here (70-80%). It’s like a rocket ship. We want to build up on the pace, and when it’s the final set it’s time to fly! No matter what, you must focus on staying consistent with your breathing pattern.

Weightlifting

Front Squat (6 x 2 @ 88-91% Across)

6×2 @ 88-91% 1RM Front Squat

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