Crossfit North Cloud – CrossFit
Weightlifting
*Take 15 minutes to complete 3 sets each of Power Cleans and Front Squats.
*Record the heaviest set of 3 on each lift.
Suggested starting % is 75% of 1-RM.
Power Clean (3,3,3)
Front Squat (3,3,3)
Metcon
Metcon (Time)
“Front & Center”
3 RFT:
21/15 Calorie Bike or 25/21 Calorie Row
15 Pull-ups
9 Burpees
Rx+ = Chest-to-Bar Pullups
*Fitness is an increased work capacity across broad time and modal domains. Programs that are biased towards one end of the spectrum (ex. strength or endurance) will suffer outside of their one-sided time domains and loads.
*For example, a program biased towards performing your best on the football field will prepare you very well for heavier loads within a 5-8 minute time domain, but getting pulled outside of those parameters will most likely reveal an imbalance in fitness.
*While there is nothing wrong with that training, it is very different from GPP or General Physical Preparedness, which trains all aspects of fitness without leaning on one more than the others.
*The occasional heavy day, like today, creates and tests balance in fitness. With GPP, we don’t just want a 3-minute mile or an 800lb back squat. We want to be somewhere in the middle, the best of both! worlds.
crossfitnorthcloud.com 