CrossFit – Wed, May 10

Crossfit North Cloud – CrossFit


Warmup (No Measure)


2:00 Row (moderate)

1:00 Pigeon Stretch/Side

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

10 Single Arm Dumbbell Front Squat (moderate) (each side)

10 Pushup to Downward Dog


Warm Up to Bench Press Starting Weight


Bench Press (5,3,1,1,1,1,1)

5 Bench Press @ 6/10 RPE

3 Bench Press @ 7/10 RPE

1 Bench Press @ 7.5/10 RPE

1 Bench Press @ 8/10 RPE

1 Bench Press @ 8.5/10 RPE

1 Bench Press @ 9/10 RPE

1 Bench Press @ 10/10 RPE


Metcon (Time)

Complete For Time:

75 Hang Squat Cleans (75/55)

*Every time you break, perform:

5 Box Jumps (24/20)

5 Strict Ring Dips OR 10 Kipping Ring Dips

Complete For Time:

75 Hang Squat Cleans (75/55)

*Everytime you break, perform:

5 Box Jumps (30/24)

10 Strict Ring Dips

Target Time:

Target Time: sub 10minutes


How to Pace:CHALLENGE! You have a chance here to ride the line between redlining and quitting. Push yourself and see where you can find that sweet spot in between!

How it should Feel:GRIPPY and MUSCULAR ENDURANCE! The forearms and legs will be burning in this one!

*Warmup Focus:Open up your hips and low back to help with that as well.


Hang Squat Clean: Hook Grip and Rip! Find a fluid motion and we’d love for you to open up with 10-15+ at a time.

*Make sure to stand up all the way and not short change any reps.

Box Jump:Use your arms here and get a steady 5 reps each set.

(Strict) Ring Dip: These can get tough but you can drop to quick sets of 2-3s as needed. Stay smooth on these before you get back to the bar.

*See below for scaling, first try doing 5 strict ring dips, if still need more scaling, scale to 10Kipping Ring Dip, if needed then add bands or complete matador dips.

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