Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2 Sets:
1:00 Echo Bike (moderate)
7 Single Arm Suitcase Deadlift (each side, moderate)
5 SIngle Arm Dumbbell Bench Press (each side, moderate)
3-5 Squat Cleans (start with empty bar and increase weight each set)
-Then-
Warm Up to workout weights.
Metcon
Metcon (Time)
Complete For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)
Dumbbell Bench Press (2×50/35)
Squat Clean (115/80)
Rx+:
10-9-8-7-6-5-4-3-2-1
Deadlifts (275/185)
Dumbbell Bench Press (2×65/50)
Squat cleans (135/95)
WORKOUT STRATEGY & FLOW:
Deadlifts: The weight should allow us to perform near unbroken sets (2 sets max). Moderate-heavy (under 75% of 1RM)
Dumbbell Bench Press: Use the standard from semi (rep starts at the top). The goal should be to complete reps in 1-3 sets without reaching the point of failure. Take an extra second before you start to make sure you are ready to go.
Squat Cleans: Smooth and steady singles need to be the approach to this. Don’t let that bar spend too much time on the ground, keep a tight core and breathe at the top. Weight is moderately-light (-65%).
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