CrossFit – Fri, Dec 16

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

12/10 Calorie Echo Bike (moderate)

10 Single Arm Dumbbell push Press (each side) (light/moderate)

10 PVC Passthroughs

10 Russian Kettlebell Swings (Heavy)

10 Single Arm Dumbbell High Pull (each side) (Moderate)

-Then-

Warm Up to Weight for Barbell Movements

Metcon

Metcon (Time)

Complete 5 Rounds For Time:

15 Push Jerks (95/65)

12/9 Calorie Ski

9 Sumo Deadlift High Pulls (95/65)
TARGET SCORE

Target Time: sub 9minutes

Time Cap: 13minutes

WORKOUT STRATEGY & FLOW

Push Jerks: Weight selected should allow you to consistently perform 10+ reps. Weight should be around or under 50% of your 1RM Push Jerk. You must take the bar from the floor (not the rack).

Ski: This should be a high effort ski, not a slow methodical ski. High heart rate.

Sumo Deadlift High Pull: Weight selected should allow you to consistently perform unbroken reps. Focus on a good hip extension coming up versus pulling with the lower back and arms.

Weightlifting

Hang Clean + Jerk (5 Sets (Building))

2 Hang Power Clean + 2 Push Jerk @ 65% 1 RM Clean and Jerk

2 Hang Power Clean + 2 Push Jerk @ 70% 1 RM Clean and Jerk

2 Hang Power Clean + 2 Push Jerk @ 70% 1 RM Clean and Jerk

2 Hang Power Clean + 1 Push Jerk @ 75% 1 RM Clean and Jerk

2 Hang Power Clean + 1 Push Jerk @ 75% 1 RM Clean and Jerk

2 Hang Power Clean + 1 Push Jerk @ 75%+1 RM Clean and Jerk

Cool Down

3 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

1 minute or Pec Lacrosse Ball Smash (each side)

2 minute Chest Stretch (each side)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: