Crossfit North Cloud – CrossFit
Weightlifting
Bench Press (1-RM)
Take 15 minutes to build to today’s 1-RM bench press.
*Maintain proper form the whole time…no overarched back, drive feet through the floor and press through the bar.
**Do not bounce the bar off of the chest. Touch and press off quickly!
***Take at least 5-8 building sets starting at 4 reps and working down to 1.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
30/24 Calorie Assault Bike Buy-In
Then…in remaining time:
3 Pullups
3 Front Squats (115/75)
6 Pullups
6 Front Squats
9 Pullups
9 Front Squats
12 Pullups
12 Front Squats
15 Pullups
15 Front Squats
and so on….
*Bike calories do not count for rounds/reps. Only count rounds of the ladder.
**Rx+:
Bar Muscle-Up
Front Squat (135/95)
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