04/04/2018

Crossfit North Cloud – CrossFit

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Weightlifting

Push Press

Every 2 minutes, for 16 minutes (8 sets):

Push Press

*Set 1 – 3 reps @ 70-74% of 1-RM

*Set 2 – 3 reps @ 75-79%

*Set 3 – 2 reps @ 80-84%

*Set 4 – 2 reps @ 85-89%

*Set 5 – 1 rep @ 90-94%

*Set 6 – 1 rep @ 95%

*Sets 7-8 – 1 rep @ 95+%

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

10 Handstand Push-Ups

20 Kettlebell Swings (53/35)
Rx+ = Strict HSPU