Crossfit North Cloud – CrossFit
Weightlifting
Deadlift (10,10,10,8,6)
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 1 minute between sets.
Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the idea that you have to hit a new PR every day.
*Little rest (1 minute) between sets will make you lift while slightly fatigued…maintain solid form throughout!
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 15 minutes of:
60 Double-Unders
30 Alternating Jumping Lunges
15 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
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