Crossfit North Cloud – CrossFit
Weightlifting
Push Press (Heavy 1-Rep)
*Take 12 – 15 Minutes to build to a Heavy 1-Rep for the day.
**NO Re-Dip, like a Push Jerk**
Set 1 – 4 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 **If Needed**
Metcon
Metcon (Time)
For time:
Row 1000 Meters
“immediately” followed by…
Three sets of:
10 Push Presses (95/65 lbs)
15 Box Jumps (24″/20″)
“immediately” followed by…
40 Toes to Bar
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