Crossfit North Cloud – CrossFit
Weightlifting
Back Squat
Five sets of:
Back Squat @ 30X0 tempo
Rest 2-3 minutes after all sets above 75% of 1-RM
For the back squat, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
*Before loading your bar with your weight for the MetCon, complete 3 sets of 3 + Clean & Jerks with increasing weight starting with an empty bar. For example…
1X3 @ #45
1X3 @ #95
1X3 @ #115
#135 for Grace
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