Crossfit North Cloud – CrossFit
Weightlifting
Bench Press (5×3)
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press x 3 reps @ 21X1
*Take 5-10 minutes to warmup to 75% of your 1-RM, and perform all 5 working sets at 75% of your 1-RM.
**Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.
Metcon
Desire (AMRAP – Reps)
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)
This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box.
Can you get 80 reps in the 5 minutes?
Accessory Work
Metcon (No Measure)
Every 2 minutes, for 12 minutes (3 sets) of:
Station 1 – Supine Ring Rows x 8 reps @ 2111
Station 2 – Reverse Snow Angels x 8 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds
*Complete this as a cool down/mobility session after the Metcon.
crossfitnorthcloud.com 