Crossfit North Cloud – CrossFit
Warmup
Metcon (No Measure)
1-2 Sets:
1:00 Bike
10 Pushups
10 Banded Good Morning
10 Single Arm High Pull R/L (Light-Moderate)
-Then-
Build to Power Clean Weight.
Metcon
Metcon (Time)
Complete 5 Rounds For Time:
10 Lateral Burpees Over Bar
5 Power Clean (155/105)
Rx+:
Complete 5 Rounds For Time:
10 Lateral Burpees Over Bar
5 Power Clean (185/125)
TARGET SCORE
Target Time: Sub 5 Minutes
Time Cap: 9 minutes
STIMULUS and GOALS
How to Pace: Attack and don’t stop until the wheels fall off, this is a Fran-ish workout.
How it should Feel: “Fran” should seem like a walk in the park after this one.
This workout can be approached in 2 different ways…
1. Strong athletes should stay steady on the burpees (not fast) and try for unbroken cleans.
2. Smaller athletes can attack the burpees and settle into fast singles on the bar.
Play to your strengths!
WORKOUT STRATEGY & FLOW
Lateral Burpee Over Bar: Stay low, and just don’t stop moving.
We want a sprint, but these can’t be all out too early. Be aggressive but also controlled enough to get right back to the bar. Save the all-out sprint until the final set.
Power Clean: Weight should be moderately heavy (75%-ish or less of 1RM) and could be done “touch and go” or fast singles.
Weightlifting
Power Snatch (5 x 3 TnG Power Snatch)
3 Power Snatch @ 55% 1 RM Power Snatch
3 Power Snatch @ 60% 1 RM Power Snatch
3 Power Snatch @ 65% 1 RM Power Snatch
3 Power Snatch @ 70% 1 RM Power Snatch
3 Power Snatch @ 73%+ 1 RM Power Snatch
Cool Down
2-3 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1 minute Lacrosse Ball Feet Smash (each side)
1 minute Lacrosse Ball Glute Smash (each side)
2 minute Spiderman Stretch (each side)
2 minute Frog Stretch
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