Crossfit North Cloud – CrossFit
Weightlifting
Deadlift (Heavy 5-Rep)
Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – Test 5-RM…5 reps @ approximately 85% of 1-RM.
Metcon
Metcon (Time)
Five rounds for time of:
20 Pushups
20 Overhead Walking Lunges (75/45)
*Push-ups can not be hand-release push-ups, palms and feet must stay in contact with the ground the entire movement.
*Use FULL range of motion, chest must touch the ground and arms at full extension at the top on pushups.
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