Crossfit North Cloud – CrossFit
Weightlifting
Push Press (5,4,3,2,1)
Take 12-15 minutes to build to today’s heavy 1-RM Push Press.
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 95% +
*No arching back, pull rib cage down, and keep a tight core.
* If failing, drop the bar. DO NOT attempt to save it!
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
crossfitnorthcloud.com 