Crossfit North Cloud – Power Athlete
Weightlifting
Shoulder Press (Heavy 1-Rep)
Shoulder Press
Rest 1-2 minutes between each set.
*Set 1 – 5 Reps
*Set 2 – 3 Reps
*Set 3 – 3 Reps
*Set 4 – 2 Reps
*Set 5 – 2 Reps
*Set 6 – 1 Rep
*Set 7 – 1 Rep
**Start light (50% or so) and build to a heavy single rep either on set 6 or set 7.
Metcon
Metcon (AMRAP – Rounds and Reps)
In a team of 3, AMRAP 24:
Partner 1:
30 Single-Unders
10 Clean & Jerks
Partner 2:
Row 500 Meters
Partner 3:
Rest
*Partners rotate when Partner 2 finishes the 500 M. Row, Partner 3 then picks up the couplet where partner 1 left off and partner 1 rows 500 M.
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