Crossfit North Cloud – CrossFit
Weightlifting
Bench Press (5,3,2,3,8,8)
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%
Metcon
Metcon (Time)
With a partner, complete five rounds for time of:
21 Ring Dips
15 Push Presses (115/75 lbs)
9 Synchro Burpees Over the Barbell.
Partners alternate full movements and then complete the synchro burpees together.
I.e.
Round 1: Partner 1 completes 21 ring dips, partner 2 completes 15 push presses, 9 synchro burpees together…then…
Round 2: partner 2 completes 21 ring dips, partner 1 complete 15 push presses, 9 synchro burpees together…and so on…
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