Crossfit North Cloud – CrossFit
**The Fittest in Kansas WOD this week is OPTIONAL today and Friday ONLY for those who can do it as Rx.**
Rx = C2B and American KB Swings (53/35)
Weightlifting
Bench Press (3,2,1,1,1)
Every 3 minutes, for 15 minutes (5 sets):
Bench Press @ 20X1 tempo
Perform the following reps and percentages:
* Set 1 – 3 reps @ 65% of 1-RM
* Set 2 – 2 reps @ 75%
* Set 3 – 1 rep @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 100% +
**Record your heaviest 1-Rep performed at TEMPO.**
Metcon
Metcon (Time)
Four RFT of:
Run 400 Meters
15 Push Presses (115/75 lbs)
*Push Press, you can not re-dip to Push Jerk. MUST finish in the full locked out position for reps to count.
**Score is time to complete 4 rounds.
Metcon
Fittest in Kansas 16.4 (AMRAP – Reps)
AMRAP 15:
C2B Pullups
Rules:
Athlete must start with pullups. Once they let go of the bar the must start a round of KB Swings. The reps for the KB starts at 10. After the athlete is done with his KB they will head back to the bar for another round of Max Pullups. Everytime the athlete come back to the KB the reps will increase by 5 reps. 10-15-20-25-30…The reps score is only counted for the amount of chest to bar pullups you do. The KB’s are just a punishment for letting go of the bar.
Standards:
The rep begins with athlete hanging from a pull up bar with the elbows fully locked out. The rep ends with the athlete’s chest in connection with the pull up bar, below the collar bone. All styles of the chest to bar pullups are acceptable: strict, kipping, butterfly, etc.
Kettlebell Swing:
Rep begins with both hands holding the KB in the hang position with hips and knees in extension. The rep ends with the KB directly overhead and both arms and legs locked out and aligned with the athlete’s lateral midling. The bottom of the KB needs to point towards the ceiling at the end of the movement.
crossfitnorthcloud.com 